Records show that various types of onions have been used worldwide as a valuable medicinal and food source for thousands of years. Many ancient populations believed that onion nutrition had a beneficial effect on disease treatment and immunity, which is why this vegetable has long been encouraged as part of a healing diet.

Why is eating onions good for you?

Studies suggest that that onion health benefits, such as enhanced immunity and cancer protection, are due to onion’s many antioxidants. These include flavonoids like quercetin and anthocyanins, the same type of protective compounds founds in berries, cherries and eggplant — plus organosulfides and nutrients like vitamin C.

What Are Onions?

Onions (species name Allium cepa L.) are a member of the Amaryllidaceae plant family, which also includes other flavorful allium vegetables like garlic and leeks. Allium vegetables contain therapeutic oils that hold sulfur compounds (cysteine sulfoxides).

These are partially responsible for their signature smell and taste. They’re also responsible for many of the health benefits of onion nutrition, especially when it comes to naturally treating cancer.

Are onions vegetables?

Yes, according to the University of California Department of Plant Sciences, a vegetable is any edible portion of a plant, and vegetables are usually grouped according to the portion of the plant that is eaten, such as leaves or roots. In the case of the onion, the bulb is eaten, making it a vegetable.

Types

Amaryllidaceae is another name for the onion family of vegetables, which includes onion varieties like:

• white, yellow and red onions
• shallots and scallions (green onions)
• pearl onions
• Spanish onions
• Vidalia onions
• leeks
• chives
• and others

Which type of onion is healthiest? 

According to research looking at onion nutrition, yellow onion nutrition is especially impressive because this type contains the most quercetin and also the most sulfur compounds. Red onions (or purple onions) are higher in other protective antioxidants (as indicated by their color).

However, studies show that all onions are beneficial in their own ways, particularly due to their sulfur-containing compounds.

Many people enjoy sweet onion varieties best, like Vidalia onions and shallots, because they tend to have a milder taste and can even be eaten raw, but compared to white and red onions, these usually have a lower percentage of beneficial compounds.

Sweeter onions are left in the soil longer before being harvested so more of their carbohydrates have a chance to turn to sugars, hence their sweeter taste.

In general, the longer onions are left in the ground, the sweeter they taste but the lower phytonutrient count they have. Usually, the more potent the smell and taste of an onion, the more nutrients are present (and therefore the onion is more likely to make you tear).

What are scallions (also called green onions or spring onions), and are they healthier than white or yellow onions?

Scallions are young onions that are harvested when their tops are green, and they have underdeveloped bulbs. They have a mild flavor and can be consumed raw, including the stem, bulb and leaves.

They are high in several important antioxidants, including flavonoid phenolic compounds — such as carotenes, zeaxanthin and lutein — plus nutrients like vitamin K, vitamin C and fiber.

What about shallots vs. onions?

Shallots are a small variety of onion that have a white, light brown or red skin and a mild flavor. They contain many antioxidants, including sulfoxides, which give them antibiotic, antidiabetic and fibrinolytic properties.

Shallots can help reduce oxidative damage and fight various health problems, like infections, high blood sugar levels/insulin resistance, blood clots and high LDL cholesterol levels.

Related: Allicin: The Beneficial Compound that Makes Garlic So Healthy

Onions are among the world’s oldest cultivated plants. Although there’s no conclusive evidence as to where they first appeared, their history goes back about 5,000 years to parts of the Middle East and Southwestern Asia, including Iran and West Pakistan.

They are believed to be one of the earliest cultivated crops because they were less perishable than other foods of the time, last a long time, are transportable, can easily be grown year-round, and grow well in different types of climates and soils. They can also be dried and preserved, which has made them a valuable source of nutrients during times of famine.

Some records show that onions grew in parts of China, India and Egypt around the time of 3500 B.C. In Egypt, they were even considered to be an object of worship and symbolized eternity because of the onion’s “circle-within-a-circle” structure.

Paintings of the vegetable can even be found within the inner walls of the ancient Egyptian pyramids and tombs. Onions were also eaten by the Israelites and mentioned as one of the Bible foods, along with cucumbers, melons, leeks and garlic.

Ever wonder why your eyes water when cutting an onion? It’s because cutting onions punctures their cell membranes that store sulfur compounds and flavonoids.

While it might be inconvenient to tear up while cooking, as you can see it’s a small price to pay for the very impressive roles that these compounds hold when it comes to disease prevention.

Onion Nutrition Facts

According to the USDA, one cup (approximately 160 grams) of raw, chopped onion nutrition contains about:

• 64 calories
• 14.9 grams carbohydrates
• 2 grams protein
• 0.2 grams fat
• 3 grams fiber
• 11.8 milligrams vitamin C (20 percent DV)
• 0.2 milligrams vitamin B6 (10 percent DV)
• 0.2 milligrams manganese (10 percent DV)
• 30.4 micrograms folate (8 percent DV)
• 234 milligrams potassium (7 percent DV)
• 46 milligrams phosphorus (5 percent DV)
• 0.1 milligrams thiamine (5 percent DV)

In addition, onion nutrition contains small amounts of vitamin A, vitamin K, niacin, pantothenic acid, choline, betaine, calcium, iron, magnesium, zinc, copper and selenium.

Top 8 Health Benefits

1. May Help Fight Cancer

According to many clinical studies looking at onion nutrition benefits, this vegetable can help reduce the risk of developing colon, ovarian and mouth cancers through its rich supply of antioxidants that prevent cell damage.

Onion’s sulfur compounds have been found in studies to prevent the growth of tumors and cancer development by protecting cells from mutation and inducing apoptosis. They seem to be especially protective against cancers affecting the gastrointestinal tract, according to research published in 2016 by the National Cancer Institute.

What happens if you eat onions every day?

Even consuming onion just several times per week has been linked to enhanced cancer protection. Of course, the more you consume, the more you’ll benefit.

For example, large studies from Southern European populations published in the American Journal of Clinical Nutrition show an inverse association between the frequency of consuming onions and other allium vegetables and the risk of developing several common cancers.

At least 25 different flavonoid compounds have been identified across all onion varieties. Studies suggest that quercetin benefits include lowering the effects of histamines on the immune system.

In fact, quercetin is considered an antihistamine phytonutrient that’s often found in allergy products. Anthocyanins, the same type of antioxidants found in red berries, are responsible for giving red onion its deep color and have been linked to anti-carcinogen and anti-tumor effects.

Studies show that another form of onion’s flavonoids is alkenyl cysteine sulphoxide, a sulfur compound that has been reported to have a range of health benefits, including anti-carcinogenic properties, anti-platelet activity, anti-thrombotic activity, anti-asthmatic and antibiotic effects.

2. Protects Heart Health

Why are onions good for your heart?

They have fibrinolytic benefits, meaning they provide cardiovascular protection by reducing the risk of blood clot formation.

Additionally, they can protect against “bad” LDL cholesterol. They do this by limiting the activity of harmful free radicals within blood vessels, therefore lowering oxidative stress and improving blood circulation and blood pressure levels.

A 2017 study found evidence that onions can act as “functional ingredients with bioactive lipid mediator potential and impact on inflammation, oxidative stress and organ dysfunction.” Onion-derived phenolic compounds, including flavonols and organosulfur compounds (especially thiosulfinates), seem to play a positive role in balancing cholesterol via several metabolic pathways, such as those involving arachidonic acid.

3. Helps Maintain Strong Bones

What are the health benefits of onions in terms of bone health?

They support bone health because they can help foster greater bone mineral density, which lowers the risk for bone fractures. One study done by the Department of Family Medicine at the University of South Carolina found that bone density increased in women as the frequency of onion consumption increased.

Women who consumed onions once a day or more had an overall bone density that was 5 percent greater than individuals who consumed them once a month or less. Researchers concluded that women who consume this vegetable most frequently may decrease their risk of hip fractures by more than 20 percent versus those who never consume onion.

One possible mechanism responsible for the bone-building benefits of onion nutrition might be its GPCS substances (gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxides). These help inhibit the breakdown of bone and prevent osteoporosis and reverse osteopenia or corticosteroid-induced bone loss.

4. Can Help Prevent or Manage Diabetes

There’s good news for those following a low-carb diet for various health reasons, such as to control blood sugar levels and diabetes. There are relatively few carbs in onions, yet many phytonutrients that have anti-inflammatory effects.

A large meta-analysis of animal research done by the Plant Resources Research Institute in Korea found that onion extract can help fight diabetes because onion intake may be effective for lowering plasma glucose concentrations and body weight. Onions are an effective, natural way to control the level of blood sugar released into the bloodstream and prevent insulin resistance.

Onion nutrition research also shows that onions supply chromium, which is beneficial for controlling blood glucose and may be beneficial for preventing diabetes.

5. Lowers Risk of Arthritis and Asthma

Because onions as a great anti-inflammatory food, they’re one of the best vegetable choices if you suffer from painful inflammatory diseases like arthritis or asthma. According to the National Arthritis Foundation, quercetin found in onions may be especially beneficial for arthritis sufferers because it helps inhibit inflammation-causing leukotrienes, prostaglandins and histamines that worsen pain and swelling.

6. Defends Against Respiratory Infections

The next time you’re suffering from a cold or respiratory illness, try consuming more onions as a natural way to beat that cold. Experts believe that certain onion nutrition phytonutrients can increase immune defense; fight inflammation; reduce mucus in the nasal passages, lungs and respiratory system; and help you feel better quicker.

Onions also have natural antibacterial properties, making them beneficial for fighting infections.

7. May Help Improve Fertility

Antioxidants have a big impact on sperm health parameters, so onions may be one natural way to improve fertility. When researchers from Azad University in Iran investigated the effects of onions on fertility of rats, they found that total testosterone significantly increased, as did sperm concentration, viability and mobility in the rats who received high levels of onions over the course of 20 days.

8. May Help Improve Your Sleep

Do onions help you sleep?

Many people swear that smelling an onion before bed helps them fall asleep faster. While more research is needed to confirm this, the current evidence is promising.

In a double-blind, placebo-controlled crossover study published in Food Science and Biotechnology, researchers examined concentrated onion extract’s ability to help with sleep. The study involved 30 men and women who were displeased with their sleep consuming an onion extract with concentrated  cysteine sulfoxides for five days.

Researchers concluded “that onion extract containing concentrated cysteine sulfoxides alleviates stress, improves the quality of sleep and promotes smooth transition into sleep.”

Risks, Side Effects and Interactions

Are onions toxic to humans?

A myth that originated in the early 1900s is that cut onions are toxic and poisonous when stored in the refrigerator due to their tendency to absorb bacteria. However, studies show that this isn’t true. In fact, onions have antibacterial properties.

Cut onions are known to kill or inhibit the growth of several types of microorganisms, including some that can trigger food poisoning, so they are not only safe to eat, but protective and beneficial.

Onions do have a tendency to cause reactions in people who suffer from poor digestion of FODMAP foods and also from conditions like heartburn or acid reflux. If you experience onion side effects such as bloating, gas or abdominal pain, you might have to try eliminating them for a period of time to see if the symptoms clear up.

Some people can digest small amounts of cooked onions better than large quantities, or raw onions, so it might take some trial and error. If white, red or yellow onions bother you, try having leeks, scallions and chives instead, which tend to cause less digestive issues but also add flavor and nutrients to recipes.

How to Buy, Prepare and Store

Onions are also available in various fresh/whole and processed forms, including:

• Boiled and pickled onions packed in cans or jars, which are used a condiments
• Frozen, chopped onions
• Bottled onion juice, which is sold for flavoring
• Dehydrated onion powder products (like granulated, ground, minced, chopped and sliced forms)

Reports show that onions are actually one of the vegetables least contaminated with pesticide chemicals. In fact, some sources say that they’re the very lowest vegetable in terms of storing pesticide residues.

Therefore, buying organic onions isn’t always necessary if you’re looking to eat healthy on a budget. You can save your money to spend on other produce instead that tends to be sprayed win higher levels of chemicals (like spinach, apples and berries) — though it’s never a bad idea to buy organic foods.

Onions are known to last a long time, especially for a vegetable. You can store onions on your countertop for just about a month before they start to go bad so there’s no downside to stocking up on them when you’re at the grocery store.

Here’s something else somewhat unique to onions in regard to their storage: When they’re left near potatoes, they absorb ethylene gas that potatoes give off and tend to spoil at a much quicker rate. Thus, it’s always best to keep onions and potatoes separate — but keep both unrefrigerated.

You don’t want to refrigerate uncut onions because this actually makes them spoil sooner. However, once you do cut open onions, keep them in the refrigerator, and use them as soon as possible in order to make sure all of their beneficial nutrients are still intact.

Because they have a strong odor and smell, keep them separate from all other foods in a tightly sealed container so your whole refrigerator or freezer doesn’t wind up absorbing the onion smell and taste.

Preparing Onions

Different onions are best in different types of recipes. For example, red onions and shallots are usually the kind eaten raw, while white and yellow onions are preferred when cooked.

No matter the type you choose, keep in mind that a high percentage of valuable phytonutrients — which are the keys to the many onion nutrition benefits described above — are stored toward the surface of the vegetable right under its thin, paper-like outer peel. To maximize the benefits of onions, only peel off the onion’s outermost layer, and consume the rest of the fleshy, moist parts.

Studies show when you cut onions open, if you leave them exposed to air for about 10 minutes their phytonutrient content actually increases and becomes more absorbable. If you have the time when cooking, chop your onions and leave them on a cutting board for several minutes before adding them to recipes.

How to Cook (Plus Onion Recipes)

There are dozens of ways to use onions in healthy recipes every day. You can add them to eggs, throw them in soup, try raw red onions on salads, add some to quinoa recipes or brown rice pilaf dishes, use them to make sauces in order to lend flavor to fish or other proteins, and many other ways too.

You can bring out the naturally sweet flavor of onions, as well as the absorbability of onion’s nutrients, by briefly cooking them. The thinner you slice onions, the more quickly they will cook.

The longer you cook them, the more their sugars are released and the sweeter they taste.

Try sautéing them in some grass-fed butter, coconut oil or olive oil briefly. You can also submerge and boil them in stock, which will absorb their flavors.

Compared to many other vegetables, onion’s phytonutrients are usually well-preserved during cooking and aren’t considered very delicate compounds.

Onion Recipes

Onions are extremely versatile in recipes. In fact, they’re used in just about every culture’s cuisine in the world in one way or another, whether French, Chinese, Mexican or Indian.

Try some of these onion recipes to add antioxidants and protective phytonutrients to your diet, along with plenty of low-calorie, natural flavor.

• Onion Soup Recipe
• Cucumber Salad Recipe with Tomato and Onion Recipe
• Pickled Red Onion
• Quinoa Pilaf Recipe
• Breakfast Salmon Egg Bake Recipe

Can You Juice Onions?

Juicing onions may sound unpleasant, but some people swear that the taste isn’t too off-putting and worth it when you consider the many benefits of onion juice. Drinking even small amounts of onion juice can be a good way to obtain valuable nutrients that are most concentrated in raw, rather than cooked, onions.

If you’re feeling brave you can add a peeled and quartered onion to juices or even smoothies, preferably with a teaspoon of raw honey or some apples or carrots to help improve the taste.

Final Thoughts

• Onions (species name Allium cepa L.) are a member of the Amaryllidaceae plant family, which also includes other flavorful allium vegetables like garlic and leeks. There are many types, such as yellow, white, red, pearl, Spanish and Vidalia onions, plus scallions, shallots and chives.
• Onion nutrition health benefits include providing antioxidants that fight inflammation, cancer protection, improved heart health, and protection against infections, asthma, arthritis symptoms and more.
• This vegetable contains flavonoids like quercetin and anthocyanins, the same type of protective compounds founds in berries, cherries and eggplant, plus organosulfides and nutrients like vitamin C.
• An onion can be eaten raw or cooked. Different varieties are best in different types of recipes.
• Red onions and shallots are usually the kind eaten raw, while white and yellow onions are preferred when cooked.

The post Onions Nutrition Benefits the Heart, Bones & More (+ Onion Recipes) appeared first on Dr. Axe.

If you dislike the taste of seaweed but want to add a nutritional sea vegetable into your diet, then you’re in luck. Dulse, a seaweed that’s gaining popularity in culinary circles, tastes like — believe it or not — bacon.

Dulse has been harvested and consumed for over a thousand years, with early records of use in Scotland, among Christian monks. This rose-colored seaweed is known for its impressive nutrition content and unique flavor.

It can easily be added to everyday recipes and has even been used to make ice cream.

So next time you see a package of dulse at your local grocery store, give it a try!

What Is Dulse?

Dulse, or Palmaria palmata, is a type of edible seaweed with an impressive nutrition profile. It’s also called dillisk, dilsk, red dulse, sea lettuce flakes and creathnach. It’s rich in macro- and micronutrients, including protein, fiber and antioxidants.

It grows wild on the northern coasts of the Atlantic and Pacific Oceans and is harvested at the beginning of summer and fall seasons.

Dulse looks like a leafy, red lettuce when it’s fresh, although it’s hard to find the seaweed fresh because it’s usually dried immediately after harvest. When the seaweed is raw, it has a leathery texture, and the fonds, which grow from the root, vary in shape.

You can find dried, packaged dulse products in some grocery stores. It’s available in whole-leaf and flaked forms and can be purchased as a powder or in seasoning mix.

Along with its notable antioxidant and nutrient content, dulse is well-loved for its taste, which has been likened to that of bacon.

Nutrition

Dulse nutrition features both macronutrients and micronutrients, including dietary fiber, protein, iodine, B vitamins and potassium. There is no recommended serving size, but adding one to two tablespoons to recipes as a garnish or flavor enhancer is sure to provide a range of nutrients to your diet.

One five-gram serving of dulse flakes contains approximately:

• 13 calories
• 2 grams carbohydrates
• 1 gram protein
• 1 gram fiber
• 836 micrograms iodine (557 percent DV)
• 0.4 milligrams vitamin B6 (22 percent DV)
• 391 milligrams potassium (11 percent DV)
• 1.4 milligrams iron (8 percent DV)

Benefits

Dulse benefits health in the following ways:

1. Provides Iodine

Iodine is a vital nutrient that’s responsible for regulating thyroid function, supporting healthy metabolism and preventing certain chronic diseases. Because many adults do not consume enough iodine-rich foods, iodine deficiency is not uncommon.

Even a small serving of dulse contains over 100 percent of the daily recommended dose for iodine. Research shows that this benefits people with hypothyroidism because the nutrient is needed to make thyroxine, a key hormone for many important biochemical reactions in the body.

Iodine is also needed for healthy growth and development, brain function, and detoxification.

Keep in mind, consuming too much iodine is also problematic and can lead to thyroid disorders. People who have Hashimoto’s and thyroiditis should be careful with iodine consumption and eat foods very high in the nutrient sparingly.

2. Rich in Potassium

Potassium is an essential nutrient that plays a role in electrolyte balance and maintaining healthy fluids. It’s required for the function of several organs, including the brain and heart.

Studies show that healthy potassium levels reduce the risk of heart disease, protect bone health and support development.

Dulse seaweed is a good source of potassium and can easily be added to your diet as a garnish to help you maintain healthy levels of this important nutrient.

3. Fights Inflammation

Eating this red seaweed is an excellent way to keep inflammation at bay. An animal study published in Food Research International found that anti-inflammatory components, including phycobiliproteins and chlorophyll, can be extracted from dulse and used to reduce acute inflammation and swelling.

4. Supports Metabolic Health

Like wakame seaweed, which is known to help fight diabetes, dulse may help support metabolic health when added to your diet. Research suggests that the bioactive compounds in dulse are linked to metabolic health improvements.

Algal polysaccharides help improve satiety and modulate gut microbiota, and protein peptides and phenolic fractions have anti-inflammatory, antioxidant and antidiabetic effects.

5. Works as an Antioxidant

Consuming foods with antioxidant compounds helps reduce oxidative stress in the body that can lead to several health issues. A 2020 study indicates that red alga dulse has a high antioxidant capacity and scavenging activity.

The amino acids extracted from the seaweed showed protective effects against UV-induced damage and potential anti-cancer properties.

6. Provides Plant-Based Protein

Dulse is one of the most protein-rich seaweeds out there, second to nori. Adding the red seaweed to your diet can help increase your protein intake, which is beneficial to cardiovascular health, maintaining a healthy weight and lowering inflammation.

Plant-based protein sources like dulse also provide dietary fiber, which helps regulate digestion and increases satiety.

How to Use

You can find dried dulse flakes in your local health food or grocery store. Dulse lasts quite a while, about two years, but you should store it in a cool, dark place.

Before using it in recipes, be sure that the flakes are free of shells and small particles that may be left over from harvest.

There is no dosage recommendation for dulse, but it’s considered safe to eat in normal food amounts. Adding it to recipes throughout the week will provide a range of nutrients, but don’t go overboard, as it’s very high in potassium and iodine.

You can eat raw dulse or cook it to add to recipes, like sandwiches, omelets and salads. It can be treated as a flavor enhancer or prepared alone as a snack, which is common in the Northeastern United States, Canada, Iceland and Ireland.

You can bake the flakes to make dulse chips or add flakes to salsa, soups, breads, pizza dough and meat dishes.

The seaweed flakes can be used as a garnish in many recipes by simple chopping them into pieces and sautéing with butter or olive oil until they are crisp. You can add the pieces into pasta dishes, salads, popcorn, tofu dishes, quiches, omelets and more. The crisp have a similar taste to bacon.

To reconstitute the dried flakes, simply add them to a bowl of warm water, and let them soak for five 10 minutes. You can then add them to vegetable dishes, stir-fries and seaweed salad.

To make dulse tea, let the leaves sit in simmering water for two to three minutes, and then strain them. Use stevia to add sweetness.

Risks and Side Effects

Dulse is considered safe when consumed in amounts found naturally in food.

People with kidney problems should not overeat dulse because it contains high levels of potassium that may be dangerous. It shouldn’t be consumed in large amounts by people with thyroid issues either, because of its iodine content.

If you’re consuming dulse to improve thyroid issues, do it under the care of your doctor or health care professional.

Women who are pregnant or breastfeeding can eat dulse in normal amounts but should not use the seaweed therapeutically unless doing so under the guidance of a health care professional.

Conclusion

• Dulse leaf, flakes and powder are made from the red seaweed that grows wild on the northern coasts of the Atlantic and Pacific Oceans. It’s typically harvested and dried for preservation.
• Dulse is rich in nutrients, especially iodine. It also contains protein, fiber, potassium, vitamin B6 and iron.
• Cooking with this nutritious seaweed is easy. It tastes a bit like bacon and can be added to many everyday recipes, including soups, breads, pizzas, salads and vegetable dishes.

The post Dulse: The Beneficial Seaweed that Tastes like Bacon! appeared first on Dr. Axe.

Springtime is a symbol of new beginnings, a boost of activity within nature and an abundance of fresh produce after the hibernation of winter. We know that eating seasonally, when fruits and vegetables are at their freshest and available locally, is the healthiest and most sustainable way to fuel your body. Thankfully, there’s a long list of spring vegetables that become available at local farmers markets and grocery stores, including artichokes, fava beans and radishes.

Adding fresh spring veggies into your diet will not only boost your nutrient intake, but add texture and flavor to your everyday salads, sandwiches and entrees.

Top 10 Spring Vegetables

1. Artichokes

Artichoke season peaks in the spring and fall, and nearly 100 percent of this spring vegetable grows in the United States.

Artichokes have a unique nutty and slightly sweet flavor and can be steamed, boiled or roasted, and they come with a slew of health benefits, too. They are rich in antioxidants, boost heart health, and are a good source of fiber, folate, and vitamins C and K.

When selecting artichokes, opt for the heaviest and firmest, with a healthy green color and closed petals. Try adding them to salads, soups, pasta dishes, omelets and sauces.

2. Asparagus

Asparagus is a popular spring vegetable that contains virtually no fat while being very low in calories. It’s rich in fiber, vitamin K and vitamin A. Plus, asparagus has anti-inflammatory and antioxidant properties, and it serves as a natural diuretic that promotes detoxification.

When shopping for asparagus, test its freshness by making sure it would snap when bent.

You can roast, grill, bake or steam asparagus. It can also be eaten raw or pickled. Try this Garlic Asparagus Recipe as a side for entrees.

3. Green Peas

Fresh green peas are a quintessential spring vegetable. With a sweet and delicate flavor, they can be added to a long list of recipes.

Did you know that peas are a great source of plant-based protein? One cup contains almost nine grams of protein, making them a healthy food option. Peas are also high in fiber and vitamins A, C and K.

Peas can be eaten raw or cooked, and are great in salads, soups or as a side dish. You can also blend them to make drips or spreads that pair well with raw vegetables.

Try this Creamy Pea Salad Recipe or this Easy, Blended Pea Soup.

4. Radishes

Radishes are loved for their crunchy texture and spicy flavor, making them a great spring vegetable for salads and sandwiches. Radishes are low in calories and high in antioxidants. They also contain a good amount of fiber, which makes you feel fuller after meals and promotes digestive regularity.

You can eat radishes raw or even pickle them. Try this Zoodle Salad recipe that gets its crunch from radishes or this Mexican Chicken Pozole Verde recipe.

5. Rhubarb

Rhubarb has a sweet fruit-like flavor and is often used in fruity recipes like pies, but it’s actually one of the best spring vegetables because of its taste, vibrancy and versatility. Plus, rhubarb is a high-fiber food that eases digestive complaints, contains vitamin K that strengthens the bones and helps reduce inflammation.

Rhubarb can be roasted, stewed and baked. It’s typically combined with other sweet ingredients, like berries, to help balance out its flavor. You can also use it to make jam, salads, salsas and chutneys.

Try these health-packed rhubarb recipes.

6. Spinach

Spinach is a leafy green that is packed with vitamins and minerals, contributing to its many health benefits. It contains over 100 percent of your daily recommended intake of vitamin K, plus vitamin A, vitamin C, iron and folate.

Spinach contains powerful antioxidants, helps boost heart health and promotes a healthy immune system.

Spinach can be eaten raw in salads or cooked in a variety of dishes, such as pasta, quiches or casseroles. Try this Pear Salad recipe with sauteed spinach or this Crustless Spinach Quiche.

7. Watercress

Watercress is a peppery green that’s low in calories but high in vitamins A, C and K. It also contains omega-3 fatty acids, helps reduce inflammation and supports healthy skin. For centuries, watercress was considered a superfood.

Use watercress to add a zing of flavor to sandwiches or salads. It can also be pureed and added to soups. It’s spicier than spinach because of its mustard background and pairs well with melons, beets and nuts.

Try this Cucumber Watercress Salad to get started.

8. Carrots

Carrots are highly nutritious and cleansing because of their fiber content; plus, they are extremely high in vitamin A, which benefits immunity, eye health, reproduction, skin health and bone strength.

Although orange is their signature color, carrots come in a variety of colors and are among one of the most popular spring vegetables.

Carrots can be roasted, boiled, baked or eaten raw as a snack. They can also be juiced, candied and pickled. Try this Gluten-Free Carrot Cake recipe or this Raw Superfood Carrot Salad recipe.

9. Beets

Beets are a root vegetable that have a sweet and earthy flavor and pair well with other spring vegetables. They are high in antioxidants, vitamins A and C, and may enhance athletic performance and cognitive function. In ancient medicine, beets were used to improve heart weakness, liver toxicity, irritability and restlessness.

Beets can be roasted, boiled, or shredded and eaten raw in salads. They are also a great addition to smoothies, sandwiches, paninis and pasta dishes.

Some easy ways to prepare beets include this healthy Homemade Roasted Beet Hummus and this hearty Arugula Salad with pecorino and beets.

10. Fava Beans

These nutty-tasting beans are high in protein and fiber and also contain folate, manganese, copper and other important minerals. Fava beans help support healthy cardiovascular function, a strong immune system and healthy motor function. They can also provide energy.

Fava beans are a staple in Mediterranean cuisine and often steamed, boiled or mashed. To start cooking with fava beans, try this Asparagus and Fava Beans with Toasted Almonds recipe.

How to Add to Diet

There are many ways to add spring vegetables to your everyday diet. Here are a few ideas:

1. Salads: Salads are an easy, healthy and delicious way to incorporate a variety of spring vegetables into your diet. Some spring veggies that work well in salads include asparagus, beets, radishes, peas and spinach.
2. Stir-fries: Stir-frying is a quick way to prepare spring vegetables at home. Simply chop up your veggies, and stir-fry them in a little coconut or olive oil. Some of the tastiest spring vegetables for stir-fries include asparagus, carrots and fava beans.
3. Roasted vegetables: Roasting is another easy way to prepare spring vegetables, especially as an addition to dinner entrees. Simply toss your veggies with a little olive oil, salt and pepper, and roast them in the oven until they are tender and caramelized. You can use asparagus, carrots and artichokes.
4. Soups: Spring vegetables are great for making nutritious soups. Simply chop up your veggies, and simmer them in broth until they are tender. Then add some herbs or spices, like garlic, cumin, paprika and turmeric, for extra flavor. Spring vegetables that work well for soup include peas, spinach and watercress.
5. Grilled vegetables: Grilling is a convenient way to add flavor to your spring vegetables. Simply brush your veggies with a little coconut or avocado oil, and grill them until they are tender and just slightly charred. Spring vegetables that work well for grilling include asparagus, artichoke and carrots.
6. Crudités: When in doubt, make a crudité with chopped vegetables, like carrots, asparagus, artichoke and radishes. Pear them with crackers, fresh fruits and cheeses for entertaining.

Risks and Side Effects

Adding spring vegetables to your diet is a great way to boost your nutrient intake while eating seasonally. In most cases, it’s healthy and beneficial to eat these veggies, but there are some people who may have to limit or avoid some varieties due to the presence of carbohydrates and some minerals.

For example, people who are sensitive to FODMAPs (which includes asparagus, artichoke and peas) may need to limit the amount of veggies they consume. The same goes for people with kidney-related issues who need to watch their potassium intake from root vegetables.

Spring vegetables like beets are also a bit higher in carbohydrates and sugar compared to non-starchy veggies, so they may need to be eaten in only small amounts if someone is closely watching blood glucose levels.

​​Some people may have allergic reactions to certain spring vegetables, such as asparagus or artichokes. If you have a known allergy to a particular vegetable, avoid eating it or speak with a health care professional for guidance.

Conclusion

• When our ancestors foraged food sources, they were naturally eating a seasonal diet that was rich in fresh vegetables in the springtime.
• Eating fresh (and local, when possible) spring vegetables is a great way to eat a more nutrient-dense and sustainable diet.
• Some of the best spring vegetables to cook with include asparagus, artichokes, beets, spinach and peas.

The post Top 10 Spring Vegetables: Nutrition, Benefits + How to Eat appeared first on Dr. Axe.

These tiny greens have cropped up just about everywhere lately and have become a staple garnish thanks to their unique color and flavor. However, microgreens have so much more to offer than simply adding a pop of color to the plate.

In fact, research shows these mini greens pack in a major punch when it comes to nutrition and contain even more vitamins, minerals and antioxidants than their full-sized counterparts.

Best of all, growing microgreens is quick, easy and convenient, regardless of your amount of experience in the garden. Thanks to the ease and convenience offered by growing microgreens, farmers and amateur gardeners alike can take advantage of the intense flavor and health benefits of these nutritious greens.

What Are Microgreens?

Microgreens are made from greens that have been harvested before maturation, just seven to 14 days after germination.

The result is a much smaller green, typically between one to three inches tall, with a more intense flavor and highly concentrated nutrient profile. All of the vitamins and minerals you’d find naturally in the full-grown plant or herb are packed into these tiny versions.

This means that just adding a small amount to salads, dips or smoothies can instantly boost the nutritional value.

These tiny greens should not be confused with sprouts. This involves sprouting seeds by soaking them in water to germinate.

Although uncommon, sprouts have a higher risk of carrying bacteria that can cause foodborne illness.

Microgreens are a popular choice for farmers and novice growers alike. This is because they can be produced quickly, are cost-effective and can be grown year-round.

They’re also perfect for apartment dwellers and those with limited space, as they can be grown anywhere a sunny windowsill is found.

These tiny greens can come from just about any type of vegetable or herb, making them an incredibly versatile dietary addition.

Although most often used as a garnish to add a splash of color to the plate, they can also take center stage as a main ingredient in dishes like salads.

Types and Nutrition Facts

There is a huge variety of microgreens available, ranging from different kinds of vegetables to even some types of herbs. Some of the most popular types of microgreens include:

• Arugula
• Chives
• Mizuna
• Chard
• Cabbage
• Beets
• Cilantro
• Mint
• Garden cress
• Sunflower
• Kale
• Parsley
• Dill
• Orach
• Carrots
• Celery
• Basil
• Chia
• Mustard greens
• Fennel
• Amaranth
• Radish
• Watercress
• Broccoli
• Radish

Benefits

1. High in Nutrients

Microgreens are much more nutrient-dense foods than their fully mature counterparts. This is because they take all of the important vitamins and minerals found in the mature plant and manage to cram them into a much smaller package.

Most vegetables provide a diverse array of nutrients. Swiss chard, for example, is especially high in vitamin K, vitamin A and vitamin C, while beets are loaded with manganese and folate.

The microgreen versions of these vegetables boast just as varied a nutrient profile and can help boost your vitamin and mineral intake quickly and easily.

In a study published in the Journal of Agricultural and Food Chemistry, microgreens contained between four to 40 times more nutrients by weight than their fully grown counterparts.

This means that including just a few servings of microgreens into your diet alongside plenty of other fruits and vegetables can ensure you’re getting the nutrients you need to maintain optimal health.

2. Contain Polyphenols

Polyphenols are important natural chemicals found in many foods and contain powerful antioxidant properties. Antioxidants help prevent the buildup of harmful free radicals, which are highly reactive compounds that form in the body that can cause damage to cells as well as chronic disease.

Research suggests polyphenols have been associated with a reduced risk of heart disease, cancer and Alzheimer’s disease.

Most vegetables are high in health-promoting polyphenols. Some studies have also found that the microgreen versions of these vegetables are similarly high in polyphenols.

A 2013 study out of Maryland measured the amount of polyphenols in five microgreens from the Brassica family of vegetables, including red cabbage, purple kohlrabi, mizuna, and red and purple mustard greens.

Not only were the microgreens found to be good sources of polyphenols, but they actually contained a wider variety of polyphenols than their mature vegetable counterparts.

In addition to microgreens and mature vegetables, other rich sources of polyphenols include fruit, tea, coffee and even chocolate.

3. Improve Heart Health

Statistics show that heart disease is the leading cause of death. Making dietary modifications is one of the easiest and most effective ways to prevent coronary heart disease and maintain heart health.

Studies show that eating more vegetables is associated with reduced heart disease risk factors and a lower risk of heart disease. Some studies have also found that including microgreens in your diet could help decrease certain heart disease risk factors.

One animal study fed rats a high-fat diet supplemented with red cabbage microgreens. The microgreens reduced weight gain by 17 percent, slashed bad LDL cholesterol by 34 percent and cut triglycerides by 23 percent.

Coupled with a balanced diet, healthy lifestyle and regular physical activity, incorporating a serving or two of microgreens into your day could help keep your heart strong and healthy.

4. Reduce Chronic Disease Risk

The health benefits of vegetables have been extensively studied. Thanks to their impressive nutrient and polyphenol profiles, eating vegetables has been shown to reduce the risk of certain types of chronic disease.

One review found vegetable intake was associated with a lower risk of several types of cancer, including prostate cancer and cancers affecting the digestive tract.

Increased vegetable intake has also been linked with lower inflammation and a reduced risk of heart disease, type 2 diabetes and obesity.

Because microgreens boast a similar but enhanced nutrient profile to full-sized vegetables and an even higher amount of polyphenols, they may also carry the same disease-busting benefits.

5. Easy and Convenient

If you haven’t quite developed your green thumb yet, microgreens may be a great fit to help get you going. Many novice growers enjoy growing microgreens because they are fast, convenient and easy to grow.

In fact, you don’t need to invest in a full garden or even have a backyard to take advantage of these flavorful greens.

If you have water, soil, seeds and a window with a little sunlight, you’ve got what it takes to start up your own microgreen mini garden. Best of all, these greens are the perfect fit for the impatient gardener.

Wait time is minimal as these plants are ready to harvest and enjoy just seven to 14 days after germination.

6. Grown Year-Round

In addition to being incredibly convenient, you can also enjoy your microgreens year-round and from just about anywhere. Because microgreens can be grown indoors, there’s no need to wait for warm weather to roll around in order to break out the gardening gloves.

In the summer, placing your microgreens anywhere with natural sunlight will suffice. In seasons or environments where sun exposure may be limited, using an inexpensive grow light can help your plants thrive year-round.

Are They Safe?

For most people, microgreens can be safely consumed with no risks or adverse side effects. However, microgreens can come from a wide range of vegetables and herbs.

If you have an allergy to a specific vegetable or herb or develop an allergic reaction after consumption, discontinue use immediately, and talk to your doctor.

Many types may be high in vitamin K, an essential vitamin involved in blood clotting. If you are taking Warfarin or another blood-thinning medication, it’s important to maintain consistent intake of vitamin K to avoid interfering with your medications.

How to Eat Them

Microgreens are easy to grow and can thrive just about anywhere. However, if you’re pressed for time, microgreens are becoming increasingly available at many grocery stores and farmers markets.

In addition to selling individual types, many retailers also sell mixed packs that can be especially useful if you’re looking to experiment or try out several different kinds to find what you like best.

You can use these versatile greens just about anywhere you would use regular leafy greens. They make an excellent garnish for enhancing the flavor, nutritional value and color of dishes but can also be used in salads, wraps, sandwiches and more.

Keep in mind they tend to have relatively short shelf lives, so it’s best to use them within a few days of harvest if possible.

If you’re looking for ideas of how to eat microgreens, here are some easy recipes you can try:

• Chipotle Lentil Tacos with Avocado and Microgreens
• Microgreens with Strawberry-Lime Vinaigrette
• Cauliflower Avocado Microgreen Salad with Roasted Garlic Cashew Cream

How to Grow

Ready to take advantage of the numerous health benefits and versatility offered by microgreens?

Growing microgreens is easy and requires minimal experience, tools and equipment. If you’re ready to get started, here’s how to grow microgreens:

1. If you’re growing indoors, you should start by spreading about an inch of potting soil in a shallow tray. For outdoor use, designate and clear out a small section of your garden.
2. Next, distribute microgreen seeds evenly over soil. Keep in mind that since these plants will be harvested before reaching maturity, you can place them closer together than you would if you were growing them to their full size.
3. Cover seeds with soil, and use a spray bottle to mist the top of the soil with water.
4. If growing indoors, place your shallow tray by a window with natural light or underneath a grow light. You can also use a warming mat to speed up plant growth, but it’s not necessary.
5. Mist soil with clean water a few times daily to help plants germinate and stay hydrated.
6. Once microgreens have reached one to three inches tall, they can be harvested by cutting greens above soil line. This is usually between seven to 14 days after germination, though it can vary based on the type of plant.
7. When you’re ready to plant another batch, either remove roots, or simply dump the tray entirely and restart with fresh soil.

Final Thoughts

• Microgreens are versatile, healthy and easy to grow.
• They contain a higher amount of vitamins, minerals and polyphenols than their fully mature counterparts and have even been associated with improved heart health and a decreased risk of chronic disease.
• These tiny greens can be grown just about anywhere year-round and can be added to a wide array of dishes, making them an excellent dietary addition.

The post What Are Microgreens? Nutritional Benefits & How to Grow Them appeared first on Dr. Axe.

Taro root is a tropical root vegetable that is featured in cuisines around the globe. In addition to providing dishes with a pop of color, it also brings a host of important nutrients to the table, including fiber, manganese and vitamin E.

It’s even been associated with several health benefits, including improved heart health, enhanced digestive function, reduced oxidative stress and more.

Ready to learn more? Keep reading for everything you need to know about this starchy vegetable, including the top benefits and side effects, along with some easy ways to add it to your diet.

What Is Taro Root?

What is taro? Also known as Colocasia esculenta, it is a starchy root vegetable that is thought to be native to Southeast Asia and India but is now cultivated and enjoyed around the globe.

It has edible leaves and a starchy corm, which can be found in a range of different colors depending on where it’s grown, including purple, pink or white. It’s often compared to other starchy vegetables and herbs, such as konjac root (also known as glucomannan) or arrowroot.

It also goes by many different names. For example, taro root in Hindi is known as “arvi” or “arbi,” whereas in the Philippines, it’s referred to as “gabi.”

Taro is considered a staple in many types of cuisines. In fact, you can often spot taro in Spanish, Lebanese, Indian, Vietnamese, Chinese and even Polynesian dishes.

It’s a popular ingredient in many different recipes as well, including taro milk tea, a thick, creamy drink that can be found in many bubble tea shops. It can also be boiled, steamed, baked or fried and incorporated into main courses, side dishes and desserts alike.

Nutrition Facts

The taro root nutrition profile is high in carbs and fiber, along with important nutrients like manganese, vitamin B6, vitamin E and potassium.

One cup of cooked taro contains the following nutrients:

• 187 calories
• 45.7 grams carbohydrates
• 0.7 grams protein
• 0.1 grams fat
• 6.7 grams dietary fiber
• 0.6 milligrams manganese (30 percent DV)
• 0.4 milligrams vitamin B6 (22 percent DV)
• 3.9 milligrams vitamin E (19 percent DV)
• 639 milligrams potassium (18 percent DV)
• 0.3 milligrams copper (13 percent DV)
• 6.6 milligrams vitamin C (11 percent DV)
• 39.6 milligrams magnesium (10 percent DV)
• 100 milligrams phosphorus (10 percent DV)
• 0.1 milligrams thiamine (9 percent DV)
• 25.1 micrograms folate (6 percent DV)
• 1 milligram iron (5 percent DV)

Each serving of taro root also contains a small amount of pantothenic acid, niacin, vitamin A and calcium.

Health Benefits

Thanks to its impressive nutrient profile, adding this vegetable to your diet can come with some serious health benefits. Here are a few of the top taro root benefits.

1. May Promote Weight Loss

Although each serving does contain a hefty chunk of taro root calories, taro can definitely be incorporated into a healthy weight loss diet. It’s particularly rich in fiber, which slows the emptying of the stomach to keep you feeling full between meals.

According to one study published in Journal of Nutrition, each gram of fiber consumed daily was associated with half a pound of weight loss and a 0.25 percent decrease in body fat among women over a 20-month period.

Taro is also a great source of resistant starch, which is a type of starch that resists digestion in the body. One study conducted by the University of Surrey found that consumption of resistant starch was effective at reducing food intake, which could potentially help bump up weight loss.

2. Enhances Heart Health

Cramming 6.7 grams of fiber into a single cup, taro is an awesome addition to a heart-healthy diet. Not only is fiber intake linked to a reduced risk of coronary heart disease, but fiber may also help decrease levels of blood pressure and cholesterol, both of which are major risk factors for heart disease.

Plus, it is loaded with antioxidants, which are beneficial compounds that can help combat free radical damage and protect against disease. Research suggests that upping your intake of antioxidants can reduce inflammation and oxidative stress, which can contribute to heart disease and atherosclerosis, or fatty plaque buildup in the arteries.

3. Supports Blood Sugar Control

A good chunk of the taro root carbs in each serving are classified as fiber and resistant starch, both of which can help support better blood sugar control. In fact, studies show that increasing your intake of fiber can reduce fasting blood sugar levels and hemoglobin A1C, which is a marker of long-term blood sugar control.

What’s more, resistant starch has been shown to improve the body’s sensitivity to insulin, the hormone that is used to transport sugar from the bloodstream to the cells. Increased insulin sensitivity can help the body use this hormone more effectively, which can promote better blood sugar control.

4. Improves Digestive Function

Including a variety of high-fiber foods in your diet can have a huge impact on digestive health. Studies show that increased fiber intake can benefit several conditions and may improve symptoms of acid reflux, constipation, hemorrhoids, stomach ulcers and diverticulitis.

Resistant starch is also fermented in the colon, which can increase the growth of the beneficial bacteria in your gut. Improving the health of your  gut microbiome can boost immune function, enhance nutrient absorption and support better overall gut health.

5. Good Source of Antioxidants

Taro leaf and root are both excellent sources of antioxidants, including several specific types that have been tied to a lower risk of chronic disease. In some cases, these beneficial plant pigments are also what makes taro purple and provides it with its signature hue.

Quercetin, in particular, is a polyphenol found in taro that’s been shown to have anti-inflammatory, antiviral and cancer-fighting properties.

Interestingly enough, one in vitro study found that taro extract was effective at reducing the growth and spread of breast and prostate cancer cells, which may be due to its powerful antioxidant properties. However, more research is needed to determine whether it offers the same benefits when consumed as part of a healthy diet.

How to Cook and Recipes

Like other root vegetables, this root is starchy and slightly sweet, making it a great addition to a variety of different taro root recipes.

There are a number of ways to take advantage of the delicious taro taste and several different methods that you can use to prepare this popular root veggie. It can be boiled, steamed, baked, fried or blended and added to many delicious taro recipes.

Try making taro bubble tea (or taro milk tea) by combining taro powder with green tea, tapioca pearls, honey, sugar and water. You can also cut it into thin strips and bake or fry to make taro chips, add it to soups or stews, or boil it with coconut milk for a satisfying side dish.

Alternatively, try swapping out other grains in your diet and enjoying taro as a satisfying sandwich substitute.

Here are a few other recipe ideas that you can try making at home:

• Steamed Taro Cake
• Mashed Taro
• Taro Chips
• Stewed Chicken and Taro Root
• Taro Ice Cream

Risks and Side Effects

Despite the many potential benefits of taro nutrition, there are a few taro root side effects that you may want to consider as well.

Although uncommon, there have been some reported cases of allergic reactions caused by this root vegetable. If you experience any adverse side effects like rash, hives or itching after consuming it, be sure to discontinue use immediately, and consult with your doctor.

Another one of the top taro root disadvantages is its content of calcium oxalate, a naturally occurring compound that can build up in the body, triggering gout and contributing to kidney stones. Because of its oxalate content, eating raw taro can also irritate your throat and cause your mouth to feel numb.

Fortunately, soaking and cooking taro can significantly reduce its oxalate content, making it safe to consume.

Additionally, keep in mind that taro root is also relatively high in carbohydrates. Although it’s also rich in beneficial fiber and resistant starch, those on a low-carb or ketogenic diet should moderate their intake to maximize the potential taro leaves benefits.

Those with diabetes should also consume in moderation alongside a variety of other non-starchy vegetables to help keep blood sugar levels in check.

Conclusion

• What is taro? It is a nutritious, starchy root vegetable that is native to certain parts of Asia.
• Each serving contains a good amount of calories, carbs and fiber, as well as micronutrients like manganese, vitamin B6, vitamin E and potassium.
• Potential taro benefits include improved blood sugar control, increased weight loss, enhanced digestive function, improved heart health and decreased oxidative stress.
• It’s also easy to use and can be enjoyed in a number of unique recipes, including taro tea, cakes, chips, side dishes and desserts.
• However, it’s important to always cook before consuming, avoid if you experience any food allergy symptoms, and moderate your intake if you have diabetes or are following a low-carb diet.

The post Top 5 Benefits of Taro Root (Plus How to Add It to Your Diet) appeared first on Dr. Axe.

Jicama (also called yambean) is a type of bulbous root vegetable that many people describe as being a cross between an apple and a turnip.

Originally from the Mexican peninsula, jicama has played an important part in traditional cuisines of populations living in Central and South America, the Caribbean, and parts of Asia from thousands of years.

What Is Jicama?

Although some people mistake jicama (pronounced hee-cama) for a fruit, it’s technically the root of a type of bean plant and a member of the legume plant family called Fabacea. It has the plant species name Pachyrhizus erosus.

Is jicama a starch? Is it low in calories and carbs? This veggie is composed of about 86 percent to 90 percent water, so it’s naturally low in calories, natural sugars and starch — and, therefore, it has a low score on the glycemic index. It fits most diets, including the vegan, Paleo and the ketogenic diet plan.

Other jicama nutrition benefits include that it’s a good source of immune system-boosting nutrients such as vitamin C, magnesium, potassium and fiber.

Where is jicama grown? The jicama plant grows best in warm, tropical regions, which is why this veggie is found in Central or South American cooking. The plant itself is grown only for the inside fleshy part of the edible root, since its skin, stem and leaves are believed to have toxic properties.

Nutrition Facts

According to the USDA, one-cup serving of sliced raw jicama contains:

• 49 calories
• 0 fat
• 6 grams dietary fiber
• 1 grams protein
• 11 grams carbs
• 2 grams sugar
• 2 milligrams vitamin C (40 percent DV)
• 180 milligrams potassium (5 percent DV)
• 1 milligram manganese (4 percent DV)
• 7 milligrams iron (4 percent DV)
• 4 milligrams magnesium (4 percent DV)
• 4 micrograms folate (4 percent DV)

Benefits

1. Great Source of Prebiotic Fibers

Although it’s a root veggie, jicama is surprisingly low in starch, sugar and carbs compared to other vegetables like potatoes, turnips, beets and rutabaga. Where jicama really stands out is its standing as a high-fiber food — with about 25 percent of your daily dietary fiber needs in every one-cup serving.

Jicama’s fiber contains a beneficial type of prebiotic fructan carbohydrate called oligofructose inulin. Because it’s indigestible within the human digestive tract and ferments in the gut, inulin is considered to have zero calories, yet it benefits the digestive organs and, therefore, your entire body (including the immune system) in a few different ways.

Inulin acts like a prebiotic once it reaches the intestines, which means it helps probiotics (or “good bacteria” living within the GI tract) do their job best.

Inulin-type fructans are found in mostly plant roots that are high in fiber (including jicama or chicory root). Studies show these wind up residing in the gut and fermenting to produce a higher perchance of bacteria populations including bifidobacteria. In the process, beneficial compounds called butyrate, lactic acid and SCFA are formed.

Research suggests that inulin-type fructans have anticarcinogenic and anticancer properties, including offering protection against colon cancer. They can also positively stimulate the immune system, support weight control, and more.

2. Supports Weight Loss and Blood Sugar Control

Why is jicama good for diabetics? As a veggie high in fiber, jicama also has a low glycemic index and is therefore a great starchy vegetable choice for anyone struggling to balance their blood sugar. It may also be helpful for losing weight fast, too.

In studies, jicama extract has shown positive inhibitory effects against factors that raise blood sugar levels, including postprandial hyperglycemia (from α-glucosidase and α-amylase reactions).

When comparing reactions of diabetic mice receiving jicama supplements to those not, one study found an increase in postprandial blood glucose levels was more significantly suppressed in the jicama group compared to the control group.

When digested, high-fiber foods also expand in your stomach and absorb water, so it’s important for keeping you full.

3. Helps Increase Immune Function

As a source of valuable prebiotics, jicama’s unique fiber molecules help balance the growth of good-to-bad microbes residing within the intestines and colon. A very large percentage of the immune system — over 75 percent — is actually stored with your GI tract, so proper immune functioning depends a lot on a delicate balance between the bacteria populating your microbiota.

According to results from a 2005 British Journal of Nutrition study, prebiotic plant foods that contain inulin-type fructans have chemo-protective properties and are capable of lowering your risk for colon cancer. They do this by fighting the impact of toxins and carcinogens in the gut, reducing tumor growth, and stopping metastasizing (spreading).

Researchers found natural cancer-fighting effects of inulin-type fructans on pre-neoplastic lesions (ACF) or tumors in the colons of rats and mice, especially when prebiotics were given in combination with probiotics (called synbiotics).

It’s believed that eating jicama can provide prebiotics that help improve protection from cancer because of gut flora-mediated fermentation and the production of butyrate. Most people don’t eat enough prebiotics, so including more raw jicama in your diet is one way to help up your intake and foster protection against cell mutations and tumor growth within the digestive organs.

4. Benefits Heart Health

Like many vegetables, jicama has a high water and nutrient density, and is otherwise largely made of different types of carbohydrate molecules.

Oligofructose inulin, which makes up a good percentage of the fiber found in jicama, is linked to improved cardiovascular health and the ability to lower cholesterol naturally.

A diet that includes plenty of high-fiber foods is capable of improving arterial health and reducing inflammation, therefore offering protection against heart disease. It can also lower the risk for developing metabolic syndrome, high cholesterol or blood pressure, diabetes, and insulin resistance.

Other nutrients found in jicama that may fight heart disease include vitamin C (a powerful anti-inflammatory and that fights free radicals) and potassium (important for controlling blood pressure levels).

5. Great for Digestion

Water and fiber-rich vegetables are recommended for anyone battling digestive issues because they’re hydrating and provide fiber, essential electrolytes and nutrients that support intestinal and gut health.

Jicama is considered by experts to be a very easily digested veggie since it is high in water, and its fiber content can naturally relieve constipation or treat diarrhea.

Jicama also is an anti-inflammatory food that can reduce flare-ups in the GI tract associated with IBS, ulcers, leaky gut syndrome and autoimmune digestive disorders.

6. High in Antioxidant Vitamin C

Eating jicama is a good way to increase your intake of certain antioxidants, including vitamin C. Just one cup of raw jicama provides over 40 percent of your daily vitamin C needs.

Vitamin C is a crucial antioxidant that scavenges free radical damage and controls inflammation. Eating plenty of vitamin C foods helps control inflammation, which is important for keeping oxidative stress levels lower and protecting against cancer, autoimmune diseases, cardiovascular disease and cognitive decline.

7. Supports Bone Health

Jicama’s oligofructose inulin helps keep bones strong because it enhances mineral retention, suppresses the turnover rate of bone loss and helps with the absorption of calcium into bones.

It also supplies important nutrients like potassium, magnesium and manganese that studies show are needed for proper bone mineralization and protecting against bone loss or osteoporosis into older age. That’s why jicama should be added to any osteoporosis diet natural treatment.

Related: What Is Daikon Radish Good For? Nutrition, Benefits & Recipes

How to Eat

How does jicama taste like? It’s slightly sweet, crunchy and mild, so it can be eaten raw or cooked. It has a crisper and lighter texture than most root veggies, since it’s higher in water and lower in starch. It looks much like a turnip but has a taste and feel closer to an apple.

If you’re familiar with Asian pears or water chestnuts used in Asian cooking, you can imagine jicama feeling and tasting pretty similar — with a crisp, somewhat juicy, white interior.

Look for whole jicama bulbs at large supermarkets and Latin or Asian grocery stores. You want to buy jicama when it feels firm, looks yellow to beige in color, and doesn’t have any noticeable bruises.

Once home, keep (preferably uncut) jicama in a cool, dark place. Just like other root veggies, it won’t spoil for several weeks when left whole in the refrigerator, but once you cut into it, try to use it within several days before it dries out.

How to Cook

Jicama is super versatile both in terms of preparation needed and what types of flavors it pairs well with. Keeping some pre-chopped, roasted or sliced jicama sticks on hand is even a smart way to replace some of the processed grains in your diet.

In order to use this veggie, you first have to remove the firm skin. Unlike other root veggies such as potatoes that have edible skins, the peels are tough to digest and even contain a type of molecule called rotenone that should be avoided.

Luckily, it doesn’t have to be cooked in order to enjoy it, so you can just peel it, slice off the top or bottom to create a flat surface, and then cut it into strips or cubes with a sharp knife.

To cook jicama:

• Peel jicama root and cut into pieces or about 1/4 inch matchsticks to make “fries.”
• If making boiled pieces, bring water to boil over medium heat and cook for 10 minutes until jicama is less crunchy. Drain and toss with ingredients like olive oil, paprika, garlic powder, onion powder, salt, etc.
• If making fries, place in a single layer on a prepared baking sheet and bake for 30-45 minutes or until crispy at 425°F, turning halfway.

What fruits or veggies can you use as jicama substitutes? Apples, pears, turnips, golden beets and water chestnuts all make good subs.

Recipes

Called a “Mexican turnip” or yambean in some parts of the world, jicama is used in many cuisines around the world, including in the Philippines, China, Vietnam, Malaysia and other parts of Southeast Asia.

Some of its popular uses include pickling it in rice vinegar and salt (in the Philippines), making it into bagoong shrimp paste, blending it into fruit bars or spicy fruit salad, and even baking and sweetening it to be used as an ingredient in pie (in Vietnam).

• You can use raw jicama sticks to dip into guacamole or hummus instead of chips.
• Throw some slices into your salad for extra crunch, or roast it just like potatoes or turnips.
• Make a jicama salad using thin slices like you would of fennel, mixed with other greens.
• Thinly slicing pieces of jicama with a mandolin slicer to make jicama fries, or lightly baking wide slices to make jicama tortillas or chips.
• Add it raw to homemade salsa, or use jicama chip in place of corn chips.

Often used in Mexican recipes, its flavors combine really well with benefit-rich avocado, sea salt, peppers of all kinds and lime. It also works well with apples or pears, Asian flavors like soy sauce or ginger, oranges, and Mediterranean ingredients like garlic and chives.

Try adding jicama to some of these healthy, easy recipes:

• Mango Avocado Salsa Recipe
• Chunky Tomato Salsa Recipe
• 36 Taco Recipes to top with jicama slaw
• Sweet Potato and Beet Hash Browns Recipe

Final Thoughts

• What is jicama? It’s a root vegetable that goes by many names around the world, such as yam bean and mexican potato. It has similarities to turnips, water chestnuts and apples in terms of its texture, appearance and taste.
• Benefits of jicama nutrition include: providing prebiotics (a plant fiber that stimulates the growth and activity of good bacteria in the gut), fiber, vitamin C, potassium, magnesium and manganese.
• It’s low in calories, high in filling fiber and water, and a good way to increase intake of antioxidants. It may help to protect against heart disease, colon cancer, diabetes/insulin resistence, and support weight loss.

The post Jicama: Full of Prebiotic Fiber, It Helps Weight Loss appeared first on Dr. Axe.

Cruciferous vegetables have generated a lot of buzz over the past decade or so, both because of their impressive health benefits and their potential side effects. While some say that these nutrient-packed vegetables can do everything from help kill off cancer cells to balance hormone levels, others argue that they can disrupt thyroid function and cause undesirable digestive symptoms.

There are a variety of vegetables that fit into this family, and they’re all low in calories but loaded with vitamins, minerals and antioxidants. Plus, these veggies stand out from other types because they contain many health-promoting compounds that have been associated with a number of health benefits.

Do the benefits outweigh the risks, or should you avoid these controversial crucifers altogether? Here’s what you need to know about cruciferous vegetables.

What Are Cruciferous Vegetables?

Cruciferous vegetables are vegetables that belong to the Brassicaceae family of plants. These plants get their name from the New Latin word “Cruciferae,” which means cross-bearing, due to the cross-like shape of their flowers.

Native to Europe, the Mediterranean and the temperate regions of Asia, these vegetables have amassed widespread popularity and are now cultivated around the world.

These vegetables are low in calories but packed with nutrients. Although the individual nutrition profiles can vary, cruciferous vegetables tend to be high in vitamin A, vitamin C and vitamin K, as well as dietary fiber.

Cruciferous vegetables are also unique because they possess sulfur-containing compounds called glucosinolates, which have been shown to have cancer-fighting properties. They have also been linked to a long list of health benefits, including improved heart health, increased weight loss and reduced inflammation.

Cruciferous vegetables have been a dietary staple around the world for thousands of years. In fact, scientists have even discovered preserved seeds from the Brassicaceae family in China dating back to somewhere between 4000 and 5000 B.C.

Several of these vegetables were even used medicinally in ancient Greece. For example, Greek physicians like Hippocrates widely recommended mustard as a natural treatment for scorpion stings.

During the Middle Ages, cruciferous vegetables achieved widespread popularity and became common across Europe. By the 16th century, vegetables like cabbage were considered a cure for many ailments. In fact, many Germans and Flemish even began consuming cabbage before and after meals to promote better health.

In the following years, cruciferous vegetables were used as a treatment for just about anything, from swollen spleens to heart pain and venomous snake bites. Mustard seed was said to cure toothaches while horseradish root was mixed with white wine and bitter apple to treat jaundice.

Today, these nutritious vegetables have spread throughout the world and are major ingredients in many types of cuisine. As more research has unearthed new health benefits of these nutritious vegetables, they have continued to skyrocket in popularity.

Vs. Non-Cruciferous Vegetables

Cruciferous vegetables belong to the Brassicaceae family of plants and are loaded with tons of health-promoting properties. In particular, these veggies stand out because they have many sulfur-containing compounds, including sulforaphane, glucosinolates and indole-3-carbinol.

Still, there are plenty of other non-cruciferous vegetables that boast powerful health benefits as well. Spinach, for example, is not considered a cruciferous vegetable but still packs in quite a punch in terms of nutrition, with tons of vitamin A, vitamin K and antioxidants in each serving.

Here are a few other non-cruciferous vegetables that can also be healthy additions to your diet:

• Asparagus
• Carrots
• Celery
• Chard
• Cucumbers
• Garlic
• Ginger
• Sweet Potatoes
• Zucchini

Related: What Is Daikon Radish Good For? Nutrition, Benefits & Recipes

Top 16 Cruciferous Vegetables

There are plenty of ways to take advantage of the many cruciferous vegetables benefits. Here is a cruciferous vegetables list highlighting the many veggies that you can include in your diet — from veganism to Paleo to the ketogenic diet and beyond — to take advantage of the multitude of health benefits:

1. Arugula
2. Bok Choy
3. Broccoli
4. Brussels Sprouts
5. Cabbage
6. Cauliflower
7. Collard Greens
8. Kale
9. Kohlrabi
10. Maca
11. Mizuna
12. Mustard Greens
13. Radish
14. Rutabaga
15. Turnip
16. Watercress

Related: The Antioxidant Power of Swiss Chard Nutrition

Benefits

1. Contain Cancer-Fighting Compounds

Cruciferous vegetables are packed with potent cancer-fighting properties. Not only are they high in antioxidants that can help neutralize cancer-causing free radicals, but they also contain compounds like glucosinolates and indole-3-carbinol, which have been shown to ward off cancer.

There have been multiple studies showing an association between consumption of cruciferous vegetables and cancer prevention. For example, one review comprised 94 studies and reported that a higher intake of cruciferous vegetables was linked to a lower risk of lung, stomach, colon and rectal cancer.

Be sure to fill your plate with other cancer-fighting foods as well, such as berries, citrus fruits, nuts and seeds.

2. Can Reduce Inflammation

Inflammation is a normal immune response designed to protect the body against illness and infection. Chronic inflammation, on the other hand, is at the root of most diseases and believed to contribute to conditions like heart disease, cancer and diabetes.

Without a doubt, cruciferous vegetables top the charts as some of the best foods when it comes to relieving inflammation. One study in 2014 published in the Journal of the Academy of Nutrition and Dietetics showed that a higher intake of cruciferous vegetables was associated with up to a 25 percent reduction in markers of inflammation among 1,005 women.

Reducing inflammation can also benefit inflammatory conditions like rheuamtoid arthritis, ulcerative colitis and asthma. Some of the other top anti-inflammatory foods include beets, celery, blueberries and pineapple.

3. Help Regulate Blood Sugar

Cruciferous vegetables supply a good amount of dietary fiber in each serving. In fact, a half cup of cooked Brussels sprouts, for example, contains two grams of fiber.

Fiber slows the absorption of sugar in the bloodstream, preventing spikes and crashes in blood sugar. Additionally, one 2016 study out of China found that a higher intake of cruciferous vegetables was associated with a significantly decreased risk of type 2 diabetes among 306,723 participants.

For best results in maintaining normal blood sugar, pair a serving or two of cruciferous vegetables each day with plenty of physical activity and an overall healthy lifestyle.

4. Promote Weight Loss

Looking to shed a few extra pounds and lose weight? Loading your plate up with cruciferous vegetables may be one of the easiest ways to bump up weight loss.

Not only are these vegetables low in calories, but they’re also high in fiber. Fiber moves slowly through the gastrointestinal tract undigested, promoting satiety and warding off cravings.

One 2009 study conducted at the Brigham Young University College of Health and Human Performance followed 252 women over a 20-month period and found that each gram of fiber consumed reduced body weight by half a pound and dropped body fat by 0.25 percent.

Furthermore, a study published in PLoS One found that each serving of cruciferous vegetables was associated with 0.68 pounds of weight loss over a two-year period.

Of course, it takes more than just adding a serving of broccoli to your diet each day to reach your weight loss goals. Be sure to fill your diet with plenty of other fruits and veggies, minimize your intake of ultra-processed foods, and get in a good amount of exercise each week.

5. Enhance Heart Health

Upping your intake of cruciferous vegetables is one easy way to combat heart disease to keep your heart healthy and strong.

Some studies have found that increasing your consumption of vegetables in general could decrease your risk of heart disease and heart problems. Plus, a massive study published in the American Journal of Clinical Nutrition followed 134,796 adults over an average period of 10 years and found that a higher intake of vegetables — and especially cruciferous vegetables — was associated with a lower risk of death from heart disease.

In addition to eating lots of cruciferous vegetables, there are plenty of other ways to reduce your risk of coronary heart disease. Minimize your alcohol intake and quit smoking, try some natural stress relievers, and follow a healthy diet and lifestyle to make a major impact on heart health.

6. Promote Estrogen Balance

Estrogen is the primary female sex hormone responsible for regulating the reproductive system. However, too much estrogen can disrupt your balance of hormones and cause symptoms like bloating, irregular menstrual periods, a decreased sex drive and headaches.

Researchers have found that there may be an association between cruciferous vegetables and estrogen levels. This is thanks to the presence of indole-3-carbinol, a compound that is found in cruciferous vegetables that helps regulate estrogen activity and metabolism.

Because of this compound, filling up on cruciferous veggies may be able to help regulate estrogen levels to prevent adverse side effects.

You can also help balance your hormones naturally by swapping carbs for healthy fats, using essential oils and adaptogenic herbs, and making sure you’re getting enough sleep each night.

Risks and Side Effects

Despite the many health benefits of cruciferous vegetables, there may be some adverse side effects to consider as well.

One common concern is the association between cruciferous vegetables and gas. The fiber found in these vegetables undergoes fermentation in the large intestine, which can cause excess flatulence. For this reason, it’s best to increase fiber intake slowly, chew food thoroughly and pair with higher fluid intake.

There is also some concern about the relationship between cruciferous vegetables and thyroid problems. When eaten raw, the digestion of cruciferous vegetables in the intestines releases goitrogens, which can increase the need for iodine and can cause damage to the thyroid gland.

However, research shows that it would take a large amount of cruciferous vegetables to cause thyroid damage, and it’s likely only to be an issue if someone also has an iodine deficiency. If you do have thyroid issues, it’s best to only eat cruciferous vegetables that have been cooked and limit your intake to about one to two servings per day.

Although generally safe for most people, some people may be allergic to specific types of cruciferous vegetables. If you experience any food allergy symptoms like swelling or hives after consumption, discontinue use immediately, and talk to your doctor.

Additionally, cruciferous vegetables are considered goitrogenic, meaning they could disrupt the production of thyroid hormones. Research shows that it would take a large amount of raw cruciferous vegetables to cause hypothyroidism, but those with thyroid conditions should still be mindful of their intake. Limit consumption to one to two servings per day, and opt for cooked vegetables rather than raw.

Finally, eating lots of cruciferous vegetables may cause flatulence for some people due to the high fiber content. Increase fiber intake slowly, drink plenty of water and cut back a bit if excess gas becomes a problem.

Related: Foods High in Sulfur and Their Benefits

How to Use (Recipes)

As some of the most dominant food crops worldwide, cruciferous vegetables are easily accessible no matter where you are located. They can be found at farmers markets or in the produce aisle of grocery stores.

Frozen varieties are also available for some vegetables, such as Brussels sprouts or broccoli.

There are plenty of ways to eat and enjoy these super healthy vegetables year-round. Most can be boiled, sautéed, roasted or baked and consumed on their own or as part of a nutritious dish.

Certain types, such as kale, arugula and watercress, can even be eaten raw or made into a hearty salad.

There are limitless ways to incorporate these super nutritious vegetables into your diet, from salads to stir-fries, casseroles and more. Here are a few cruciferous vegetable recipes to get you started:

• Crockpot Beef and Broccoli
• Roasted Kale and Chickpea Salad
• Sauerkraut
• Garlic and Ginger Bok Choy
• Roasted Brussels Sprouts

Final Thoughts

• Cruciferous vegetables are vegetables in the Brassicaceae family of plants.
• They are low in calories but high in vitamin A, vitamin C, vitamin K and antioxidants. They also possess sulfur-containing compounds that have been associated with many health benefits.
• Studies show that cruciferous vegetables contain cancer-fighting compounds and can help reduce inflammation, regulate blood sugar, promote weight loss, enhance heart health and balance estrogen levels.
• High amounts of these vegetables may cause excess gas and thyroid damage. If you have thyroid issues, cook vegetables and limit intake to one to two servings daily.
• Try boiling, sautéing, roasting or baking cruciferous vegetables, and enjoy alone or as part of a nutritious meal.
• Combine with a diet rich in other fruits and vegetables, plus heart-healthy fats, lean proteins and whole grains for best results.

The post Cruciferous Vegetables: Cancer Killer or Thyroid Killer? appeared first on Dr. Axe.

The endive is a common vegetable found at most supermarkets across the country. Unfortunately, it can be a bit intimidating, as most people are unsure know how to use it and opt for more familiar leafy greens, such as arugula, Romaine or spinach instead.

However, going out of your comfort zone and giving this flavorful veggie a try can bring a hearty dose of nutrients, flavor and versatility to your diet.

Are endive and chicory the same? What is the difference between endive and Belgian endive?

Keep reading for the answers to the most common questions about this nutritious green, plus how you can enjoy it as part of a well-rounded diet.

What Is Endive?

According to Dictionary.com, the official endive definition is “a composite plant, Cichorium endivia, having a rosette of often curly-edged leaves used in salads.” To put it simply, however, the endive plant is a leafy vegetable that belongs to the chicory root family and encompasses several unique varieties.

There are a few different types of endives available, including Cichorium endivia, Cichorium intybus and Cichorium pumilum, and this leafy green goes by a number of different names. For example, it’s often known as chicory, endive or endivias in Spanish.

What is endive called in the U.K.?

In some regions of the United Kingdom, certain varieties of this popular leafy green are also known as “frisée.”

What does endive taste like, and what is it used for?

Although the flavor can vary a bit between different types, it generally has a crisp, crunchy texture and a slightly bitter taste. It works well in salads or cooked and served as a delicious endive appetizer.

It can also be swapped in for other greens in your favorite recipes to bring an interesting taste to many different dishes.

Types

There are three main types of this vegetable available, each of which has slight differences in taste and texture. Here are the most common varieties of the endive vegetable:

• Curly endive (Cichorium endivia var. crispum): Also known as frisée or chicory, this variety has a bitter flavor and frilly, curly leaves.
• Belgian endive (Cichorium intybus var. foliosum endive): This type of endive lettuce, also sometimes called Belgium endive, features pale yellow leaves that are moderately bitter. Red endive, or radicchio, is a specific variety that has more of a reddish hue.
• Broad-leafed endive (Cichorium endivia var. latifolium): Although this form belongs to the same genus and species as curly endive, it’s slightly less bitter than the other two varieties. It’s also sometimes referred to as escarole instead of endive in certain recipes and dishes.

Keep in mind the the endive pronunciation can differ between these different varieties. The curly variety, for example, is pronounced “in-dive” while the Belgian variety is pronounced “ahn-deev” instead.

Benefits

1. Supports Digestion

This vegetable is a great source of fiber, supplying nearly one gram in each 1/2-cup serving. Getting enough fiber in your diet is absolutely essential when it comes to supporting digestive health and promoting regularity.

This is because fiber moves slowly through the gastrointestinal tract, pushing food and materials along to keep things running smoothly. Research shows that fiber could help protect against several digestive disorders as well, including constipation, hemorrhoids, stomach ulcers and diverticulitis.

2. Rich in Antioxidants

Besides supplying an array of several different vitamins and minerals in each serving, this leafy green is also loaded with antioxidants. Antioxidants are powerful compounds that help neutralize free radicals to prevent cell damage and chronic disease.

According to one in vitro study published in the Journal of Agricultural and Food Chemistry, this vegetable is rich in several antioxidants, including quercetin, kaempferol and myricetin, among others.

3. Strengthens Bone Health

The endive is a great source of vitamin K, cramming approximately 72 percent of your daily needs for this key fat-soluble vitamin into each 1/2-cup serving. Vitamin K plays a central role in bone health and bone metabolism.

It also increases levels of a specific protein that helps increase calcium levels in your bones to boost bone strength. Several studies have found that upping your intake of vitamin K could help reduce the risk of fractures and bone loss.

For instance, one study out of Toronto showed that supplementing with five grams of vitamin K1 for two to four years could help protect against fractures in postmenopausal women with osteopenia, or a weakening of the bones. Another study in the American Journal of Clinical Nutrition found that a low intake of vitamin K was linked to lower bone mineral density in women.

4. May Protect Liver Function

Although research is lacking in humans, multiple animal models have found that this leafy green can help protect and preserve liver function. For example, a 2016 animal model out of Egypt showed that endive extract reduced several markers of drug-induced liver damage in rats.

Similarly, another study in the World Journal of Gastroenterology demonstrated that the extract decreased the buildup of liver scar tissue in rats.

5. Promotes Weight Loss

This green is low in calories but brimming with nutrients, making it a great addition to any weight loss diet. It’s especially high in fiber, packing nearly a gram into a single 1/2-cup serving.

High-fiber foods help slow the absorption of sugar in the bloodstream, stabilizing blood sugar levels to curb cravings and ward off hunger. One study conducted by Brigham Young University College of Health and Human Performance showed that increasing fiber intake helped reduce the risk of weight and fat gains in women over a 20-month period.

Nutrition Facts

A quick look at the endive nutrition profile can reveal exactly why this superstar ingredient is so great for your health. Not only is it low in calories, but it’s also rich in fiber, vitamin K, vitamin A and folate.

A 1/2-cup serving of chopped, raw endive (about 25 grams) contains approximately:

• 4.3 calories
• 0.8 grams carbohydrates
• 0.3 grams protein
• 0.8 grams dietary fiber
• 57.7 micrograms vitamin K (72 percent of the DV)
• 542 international units vitamin A (11 percent of the DV)
• 35.5 micrograms folate (9 percent of the DV)
• 0.1 milligrams manganese (5 percent of the DV)

In addition to the nutrients listed above, it also contains a small amount of vitamin C, pantothenic acid and potassium.

How to Use (Recipes)

This vegetable is available at most grocery stores and can be found in produce section, usually alongside other specialty greens. If you’re having difficulty locating it in a store near you, you can also find it in many farmers markets as well.

There are plenty of options for how to incorporate this leafy green into your weekly meal rotation. One of the most popular uses is to slice it into strips and mix it into your favorite endive salad recipes.

Alternatively, you can even swap it in for other leafy greens, like spinach or arugula, for an easy endive substitute. You can also use other varieties interchangeably, although it can slightly alter the final taste and texture of your recipes.

There are several different options for cooking endive as well. Try sautéed, braised, baked or roasted endive in your favorite Belgian endive recipes.

You can also use it in place of crackers and pair with dip as a simple option for endive appetizers. Or, try adding it to ceviche, soups or stir-fries to squeeze some extra nutrients into your meal.

How do you eat endives?

There are plenty of endive recipe options out there with several different ideas for how to cook endive or even enjoy it raw.  Here are a few delicious and nutritious ways to start adding this incredible ingredient to your diet:

• Radicchio Endive Salad Recipe
• Endive Chowder
• Grilled Endive Salad
• Salmon Salad Stuffed Endive Leaves
• Braised Endive

Risks and Side Effects

Although uncommon, some people have reported food allergy symptoms after eating this leafy green. If you notice any adverse side effects like hives, rashes, itching or swelling, discontinue consumption and talk to your doctor.

Additionally, it’s important to moderate your intake of this leafy green and other vitamin K foods if you’re taking Warfarin or other blood thinners. Maintaining consistent vitamin K consumption can help prevent interactions with your medications to keep them working as they’re supposed to.

Final Thoughts

• What is an endive? It is a a type of leafy vegetable that belongs to the chicory family.
• It encompasses several different varieties, including curly, Belgian and broad-leafed endives.
• What is Belgian endive, and how does it compare to the other types? Each variety has unique differences in terms of taste, texture and appearance, as well as the way that it can be used in different recipes.
• This leafy green vegetable is rich in several nutrients, like vitamin K, vitamin A, folate and fiber. It’s also been linked to many potential health benefits, including improved digestion, better bone strength, enhanced liver function and increased weight loss.
• It can also be used raw in salads or cooked and incorporated into many recipes, including soups, stir-fries and appetizers.
• It’s also easy to swap in for other greens like spinach or arugula in your favorite dishes to add a burst of nutrients, flavor and health benefits to your meals.

The post What Is Endive Good For? Top 5 Benefits of This Leafy Green appeared first on Dr. Axe.

Swiss chard is one of the most impressive and nutrient-dense vegetables out there. The range of antioxidants in Swiss chard nutrition can be seen both in its deeply colored green leaves and also in the reds, purples and yellows of its vibrant, multicolored stalks and veins.

What are the benefits of eating Swiss chard? These include obtaining its many forms of polyphenol, betalain and carotenoid phytonutrients, which are powerful at fighting free radical damage, inflammation and disease development.

Swiss Chard Nutrition

Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Its name may be a bit misleading, because it actually isn’t a plant that is native to Switzerland — rather it was “discovered” by a Swiss botanist in 1753.

It’s actually native to regions in the Mediterranean, where it’s still a very popular vegetable today.

Today, Swiss chard goes by other names around the world, such as:

• silverbeet
• sea beet
• spinach beet
• crab beet

In fact, South Africa Swiss chard is actually called spinach.

It’s believed that Swiss chard has been included in the diets of Mediterranean populations for thousands of years. Even Greek philosopher Aristotle wrote about Swiss chard nutrition.

Ancient Greek and Roman populations frequently grew and ate these greens, as they were aware of the many healing properties. Swiss chard has been used in folk medicine as a natural decongestant, allergy reliever, constipation reliever and joint pain reducer (likely because it reduced inflammation) for many years.

Swiss chard is now widely used in the food industry as a rich source of sugar, and it’s even being grown in space! It’s among the first crops being grown in planetary space stations for astronauts and was chosen due to its extremely valuable nutrient profile, as well as its ease of being harvested.

Like most foods, the Swiss chard nutrition profile changes depending on whether or not you consume it raw or cooked.

One cup (about 36 grams) of raw Swiss chard nutrition contains approximately:

• 6.8 calories
• 1.3 grams carbohydrates
• 0.6 grams protein
• 0.1 grams fat
• 0.6 grams fiber
• 299 micrograms vitamin K (374 percent DV)
• 2,202 international unit vitamin A (44 percent DV)
• 10.8 milligrams vitamin C (18 percent DV)
• 0.1 milligrams manganese (7 percent DV)
• 29.2 milligrams magnesium (7 percent DV)
• 0.6 milligrams iron (4 percent DV)
• 136 milligrams potassium (4 percent DV)
• 0.7 milligrams vitamin E (3 percent DV)
• 0.1 milligrams copper (3 percent DV)

Meanwhile, one cup (about 175 grams) of boiled Swiss chard nutrition provides approximately:

• 35 calories
• 7.2 grams carbohydrates
• 3.3 grams protein
• 0.1 grams fat
• 3.7 grams fiber
• 573 micrograms vitamin K (716 percent DV)
• 10,717 international units vitamin A (214 percent DV)
• 31.5 milligrams vitamin C (53 percent DV)
• 150 milligrams magnesium (38 percent DV)
• 0.6 milligrams manganese (29 percent DV)
• 961 milligrams potassium (27 percent DV)
• 4 milligrams iron (22 percent DV)
• 3.3 milligrams vitamin E (17 percent DV)
• 0.3 milligrams copper (14 percent DV)
• 101 milligrams calcium (10 percent DV)
• 0.2 milligrams riboflavin (9 percent DV)
• 0.1 milligrams vitamin B6 (7 percent DV)
• 57.8 milligrams phosphorus (6 percent DV)
• 0.1 milligrams thiamine (4 percent DV)
• 15.7 micrograms folate (4 percent DV)
• 0.6 milligrams zinc (4 percent DV)
• 0.6 milligrams niacin (3 percent DV)
• 0.3 milligrams pantothenic acid (3 percent DV)

Some of the many phytonutrients and antioxidants found in Swiss chard nutrition include:

• carotenoids, such as beta-carotene, lutein and zeaxanthin, which are crucial for eye health
• volatile oils and acids, like myricitrin, coumaric acid and rosmarinic acid
• flavonoids, like quercetin and kaempferol, which act as antihistamines and reduce allergic reactions and inflammatory responses

Research shows that chard is also one of the best sources of betalains, water-soluble plant pigments that have a wide range of desirable biological activities, including antioxidant, anti-inflammatory and anti-cancer properties.

On top on this, chard packs an impressive amount of potassium, magnesium, calcium, copper, and even more vitamins and minerals. With high levels of vitamin K, vitamin A, vitamin C and many trace minerals, there’s almost no health condition that Swiss chard nutrition is incapable of helping.

Related: Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health

Types

Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard. The vibrantly colored leaves grow on top of thick, celery-like long stems.

Some of the many varieties in existence include:

• Burgundy
• Rhubarb
• Ruby
• Geneva
• Lucullus
• Winter King
• Perpetual

When different colored chards are bunched together, this is known as “rainbow chard.”

Many people are unaware that the Swiss chard plant is a variety of the beet, both of which are cool-weather veggies grown for their edible leaves and leafstalks. Nutrition experts believe that Swiss chard and other chenopod vegetables, like beets, can be a highly renewable and cheap source of nutrients for many populations.

Swiss chard nutrition is so prized because not only can the plant be grown in a range of soils and require little light and water, but it also provides such a high amount of essential vitamins and minerals.

Related: Tatsoi: The Immune-Boosting, Heart-Healthy Benefits of ‘Vitamin Green’

Benefits

1. High in Antioxidants

Swiss chard nutrition is thought to contain up to 13 different types of polyphenol antioxidants alone. In 2004, researchers were also able to identify 19 different types of betaxanthin antioxidants in Swiss chard nutrition, as well as nine types of betacyanins among the different varieties of chard.

One of the primary flavonoid antioxidants found in the leaves of chard is called syringic acid. Syringic acid is known for regulating blood sugar levels, making it the object of much research over recent years as diabetes diagnosis rates have continued to increase.

Something else noteworthy about Swiss chard nutrition? Its anti-aging antioxidants also help prevent cancer, heart disease, eye and skin disorders, neurodegenerative disorders, and much more.

2. Protects Heart Health

A 2016 meta analysis found evidence that regular intake of leafy greens leads to a significant (15.8 percent) reduced incidence of cardiovascular disease.

The range of antioxidants found in Swiss chard benefits heart health in multiple ways, such as by lowering levels of inflammation and normalizing blood pressure, since Swiss chard can help turn off pro-inflammatory reactions. These reactions can worsen high cholesterol, high blood pressure, and increase the risk of suffering from a heart attack, stroke or another form of cardiovascular disease.

Swiss chard is considered an anti-hypertensive vegetable because it contains many trace minerals that are crucial for proper circulation, blood vessel health and heartbeat regulation. Magnesium, potassium, copper, iron and calcium, for example, are all minerals found in Swiss chard nutrition that work together to aid in red blood cell formation, nerve signaling, blood vessel constriction and help control blood pressure levels.

Research shows that people with hypertension (elevated blood pressure) who consume nitrates from nitrate-rich whole foods, including beets and chard, benefit from improvements in blood pressure levels. Nitrates can help reduce platelet aggregation (blood clots) and support functions of the tissue lining the interior of blood vessels, called the endothelium.

Animal studies have also shown that extracts derived from chard leaves have hepatoprotective effects and hypolipidemic activity, meaning they can help regulate liver function and cholesterol levels.

3. Fights Cancer

A key benefit to Swiss chard nutrition is that its leafy greens contain many cancer-fighting antioxidants and phytonutrients. In fact, it is one of the most antioxidant-rich foods on the planet.

Some of the most notable include beta-carotene, apigenin flavonoids like vitexin, quercetin, numerous carotenoids and a range of betalains.

Studies show that Swiss chard extract has the ability to inhibit proliferation of human cancer cells and stabilize fibroblasts, which are important cells that make up connective tissue. The antioxidants found in Swiss chard nutrition are associated with the ability to stop growth of cancer cells from breast, colon, prostate, ovarian, endometrial and lung tumors.

Because of Swiss chard’s powerful ability to fight cancer, researchers have begun testing the seeds of Swiss chard, in addition to extracts taken from Swiss chard leaves, to identify if they can be used as a natural chemo-protective treatment.

4. Helps Prevent Diabetes

Swiss chard nutrition has been praised for making the leafy green a powerful blood sugar regulator. Swiss chard has nutrient properties that are believed to be some of the best for people with prediabetes, diabetes, or other forms of metabolic syndrome or insulin resistance.

Certain flavonoids found in Swiss chard help inhibit activity of an enzyme called alpha-glucosidase, which breaks down carbohydrates into simple sugars. Therefore, studies show that Swiss chard consumption may make it easier to maintain a steadier blood sugar level.

This makes Swiss chard an anti-hypoglycemic vegetable and one of the best foods to incorporate into a blood sugar-stabilizing diet.

Another unique benefit of Swiss chard is its effect on pancreatic beta cells. Beta cells in the pancreas are responsible for producing insulin, the hormone that controls blood sugar.

It’s believed that Swiss chard may help pancreatic beta cells regenerate and therefore helps control insulin production more effectively.

In addition to its special phytonutrient abilities, Swiss chard is high in fiber, with almost four grams per one-cup serving of cooked chard. Fiber helps slow down the release of sugar in the bloodstream following a meal, in addition to having heart health and digestive health benefits.

5. Maintains Bone Health

Swiss chard is a great source of vitamin K and calcium, two key nutrients needed to maintain a strong skeletal structure. Ninety-nine percent of the body’s calcium is stored within the bones, where it is needed to help maintain bone strength and mineral density and prevent weak bones that can lead to fractures.

Just one cup of cooked Swiss chard provides more than 700 percent of your daily vitamin K needs! Vitamin K is an essential nutrient for bone health.

It reduces fracture rates because it activates osteocalcin, the major non-collagen protein that helps form bones. This nutrient found in Swiss chard helps modulate bone metabolism, aids in bone growth and protects the body from bone mineral loss common in the aging process.

Additionally, a number of other nutrients are found in chard that support skeletal health, including iron, magnesium, potassium, and vitamins A and C.

6. Improves Digestion

Swiss chard benefits digestive health by helping reduce inflammation within the digestive tract and regulating bowel movements that draw toxins out of the body. Swiss chard’s phytonutrient betalains are excellent for supporting detoxification by acting as anti-inflammatories and antioxidants within the gut.

Swiss chard also contains about four grams of dietary fiber in just one cup of cooked greens, which helps regulate blood sugar levels, improves colon and digestive health, prevents constipation and diarrhea, and also helps you feel fuller in the process.

7. Helps Maintain Healthy Brain Function

Many studies show that regularly eating vegetables with high betalain levels provides significant protection against certain oxidative stress-related disorders, including neuro-degenerative diseases. Betalains and the other antioxidants found in Swiss chard nutrition defend brain cells from mutation, protect from DNA damage, reduce free radicals and lower the risk of disorders, including Alzheimer’s and Parkinson’s disease.

A 2018 study published in Neurology concluded, “Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.”

8. Protects Eye and Skin Health

Yet another benefit of Swiss chard nutrition is that this vegetable is an excellent source of carotenoids called lutein and zeaxanthin, which have been getting significant research attention lately due to their ability to protect vision and ward off eye disorders, such as glaucoma.

According to studies carried out by the USDA Human Nutrition Research Center on Aging, carotenoids are able to protect the retina and cornea and defend against age-related disorders of the eyes, including macular degeneration, glaucoma, night blindness and cataracts. They do this by absorbing damaging blue light that enters the eye before it can cause disturbances to the retina.

Betalains found in Swiss chard nutrition also protect the health of the nervous system, including specialized nerve signaling, which is crucial for the communication between the eyes and brain.

Swiss chard benefits skin by helping protect against free radical damage, such as the type caused by UV light. Studies show that eating nutrient-dense leafy greens may be one way to help reduce development of wrinkles, other signs of photo-aging and even skin cancer.

9. Benefits Nerve and Muscle Function

Swiss chard provides a high amount of magnesium, potassium, calcium and other minerals that are crucial for muscle and nervous system health. Swiss chard nutrition contains an impressive 38 percent of the daily magnesium needs for every one-cup serving of cooked chard, which helps improve circulation and reduce muscle cramps and pain that can result from a magnesium deficiency.

Swiss chard’s high level of magnesium can also help prevent stress-related symptoms that take a toll on the nervous system, including insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes.

How to Cook/Recipes

Swiss chard can usually be found at farmers markets and in grocery stores available throughout the year, but technically its peak season is during the summer months, from June through August. This is when you’ll most likely find the best-tasting, freshest Swiss chard, especially at local farmers markets.

Chard plants grow mostly in the Northern Hemisphere and are known to be easy plants to grow, although they’re very perishable once fully grown and ripe.

Look for Swiss chard that has tall, vibrant leafy greens that do not have many signs of discoloration, wilting or holes. The stalk should be thick and crunchy and may come in colors other than green.

For example, Swiss chard can commonly be found in shades of white, red, purple, yellow or even be multicolored.

Here’s how to prepare Swiss chard before cooking it:

• Once purchasing Swiss chard, do not wash the greens right away, as this encourages them to wilt more quickly.
• Instead try putting them inside of a plastic bag and wrapping a damp paper towel around the stems, which will keep in moisture and prolong its freshness.
• Try to use Swiss chard within four to five days of buying it.
• You can always cook the greens and freeze them for later, which will preserve the nutrients and make a great addition to soups, stews or sauces down the road.
• When you’re ready to use Swiss chard, lightly wash/rinse the leaves and pat dry, or use a salad spinner to remove moisture.

What does Swiss chard taste like?

Swiss chard tastes mild, although some find that it does have a somewhat bitter and strong flavor, especially when eaten raw.

Can you eat Swiss chard raw?

Yes, although most people greatly prefer the taste of Swiss chard when it’s cooked — and combined with seasonings like salt or garlic. Cooking Swiss chard brings out a natural sweetness and decreases bitterness, making it a great addition to a variety of hearty and savory recipes.

Is Swiss chard healthier cooked or raw?

Swiss chard nutrition is beneficial whether it’s raw or cooked, although it’s recommend that you try briefly steaming or boiling Swiss chard or lightly sautéing it before eating it. This helps decrease certain acids found in these greens and improve its taste and nutrient availability.

What’s the best way to cook chards?

You can use use fresh chard leaves in salad or wilt them like you would spinach if you don’t mind the taste. Some people like to cook the ribs separately from the leaves because they need a longer cooking time to become tender.

You can cook Swiss chard by quickly boiling the leaves for only two to three minutes in an open pot (don’t add a lid, which will hinder the process a bit) or by sautéing in a pan with some olive oil, stock or coconut oil just until they are wilted.

Can you juice Swiss chard?

Yes, this is a great way to obtain chard’s nutrients easily. Swiss chard juicing benefits include supplying you with antioxidants and vitamins K, A and C, just like if you ate the greens.

The only downside is that you miss out on the fiber.

Chards are biennial crops (they are available year-round) and can grow well in both cool and hot temperatures. You’ll be most successful at growing Swiss chard if you plant seeds in moist, humus-rich soil.

Here are other tips for growing chard:

• Chard can either be seeded (aim for 0.5 to 1.0 inches deep) or transplanted when the seedlings have four to six leaves.
• Germination typically occurs when the temp rises above 40 degrees Fahrenheit. Hot summer temperatures diminish the quality of the crop, so ideally grow when the night temperature is still cool.
• Give chard plants full sun, about eight to 10 hours a day.
• Plant in wide rows spaced six inches apart.
• Swiss chard grows best in soil that has a pH of 6.5 to 7.5.
• Ensuring the plant has consistent moisture is also important. Mulching can be beneficial for retaining even moisture.
• Once the leaves are matured and about eight to 12 inches long, you can harvest Swiss chard. Chard can be stored for one to two weeks, as long as it is refrigerated at 40 degrees F or below.

Here are some of Swiss chard recipe ideas to try:

• Sauteed Swiss chard with garlic and vegetable broth
• Add some to this creamy broccoli soup recipe
• Make Swiss chard salad
• Try Swiss chard soup
• Make a healthy Swiss chard pasta with quinoa or brown rice pasta, artichokes and pesto

What makes a good Swiss chard substitute?

Chards can be used in recipes the same way many other greens are used, such as escarole, kale, spinach, collard greens or mustard greens. All of those make great Swiss chard substitutes, especially spinach and escarole, which also have mild flavors.

Swiss Chard vs. Kale vs. Spinach

Calorie for calorie, compared to Swiss chard nutrition, kale offers a similar amount of vitamin K but more vitamin A and C. Kale is a cruciferous vegetable that is rich in antioxidants and vital nutrients that support detoxification, heart health, cancer prevention and brain development.

According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they’re rich in glucosinolates — a large group of sulfur-containing compounds

How does spinach nutrition compare to Swiss chard greens?

Both have a mild taste and are less bitter/spicy than greens like mustard greens, kale or arugula. The two are similar in terms of calories, fiber, protein and carbs.

Both are great sources of vitamin K, vitamin A and vitamin C. Spinach is also a great source of folate, manganese, calcium, riboflavin, potassium and magnesium.

Risks, Side Effects and Interactions

Is Swiss chard toxic?

While it’s a very healthy and totally edible leafy green, according to the Colorado University Food Safety Center of Excellence, “Swiss chard is often associated with the pathogens coli, Listeria, and Salmonella because the crop is a raw, fresh marketed product.”

To reduce your risk of catching harmful bacteria from chards, wash the greens thoroughly, and be careful about using contaminated surfaces or utensils that can transfer microbes.

Some worry that Swiss chard stems are poisonous. Is there any truth to this claim?

No, the stems are edible and where many different nutrients can be found. However, chard stems do contain oxalates, like other vegetables within the same plant family.

Oxalates are typically not a health concern when eaten in normal, moderate amounts, but in rare cases eating high levels of oxalates can cause certain health problems.

Oxalates are most known for potentially interfering with the absorption of certain minerals, such as calcium. However, experts still agree that oxalates do not pose a threat for the vast majority of people, and their presence in vegetables like Swiss chard definitely does not outweigh the many health benefits.

People who have a history of kidney or gallbladder problems may want to avoid eating Swiss chard due to its oxalates, though, since these can aggravate symptoms in some cases.

If you have an allergy to chards you may experience a negative reaction when eating the stems or leaves. In this case, Swiss chard side effects may include tingling in your mouth or throat, stomach pains, itchiness, rash, etc.

If oxalates cause you any serious side effects, you may experience kidney stones, abdominal pain, low blood pressure, vomiting and a weak pulse.

Final Thoughts

• Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard.
• Why is Swiss chard good for you? Chards contain many different types of antioxidants, including polyphenols, betaxanthin, syringic acid, vitamins A and C, lutein, and other carotenoids.
• Swiss chard benefits include reducing inflammation and oxidative stress, fighting cancer and heart disease, protecting skin and eye health, maintaining brain health, improving digestion, and supporting muscle and nerve functions.
• You can eat these greens both raw or cooked. However, cooking chards improves not only the nutrient availability, but also the taste.
• Swiss chard is susceptible to foodborne pathogens, like other leafy greens, so be careful about washing this veggie thoroughly before preparing it.

The post The Antioxidant Power of Swiss Chard Nutrition appeared first on Dr. Axe.

Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays, and for good reason. All around the world, people are learning that including more healthy greens, like kale, in your diet can help curb cravings, boost immunity and support overall health.

Kale is one of the most common veggies found in these superfood concoctions. Not only does the cooked kale nutrition profile boast a wide array of essential vitamins, minerals and antioxidants, but this superstar ingredient is featured in nearly every eating pattern, from the Mediterranean diet to Paleo to the ketogenic diet and more.

Rich in vitamins K, A and C, along with other vital nutrients, there are a multitude of kale benefits for skin, heart health, inflammation and more. Keep reading to learn more about this powerful leafy green and some simple ways to add it to your diet.

What Is Kale?

A member of the illustrious group of cancer-fighting cruciferous vegetables, kale is quickly becoming one of the most popular health foods today. However, the health benefits of kale can be traced all the way back to ancient Rome, and history tells us that it was one of the most popular green leafy vegetables of the Middle Ages.

Kale comes from the Acephala group of the Brassica oleracea (oleracea var) species, which also includes collard greens. There are two main varieties: one that has green leaves and one that has purple.

Interestingly, the central leaves do not form a head, which is one reason why it is considered to be more closely related to wild cabbage than most domesticated forms of vegetables.

As part of the Brassica oleracea (oleracea var) vegetable species, it is in good company and shares many of the same characteristics as its cousins. In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more.

Related: Ashitaba: A Traditional Leafy Green with an Impressive Nutrition Profile

Types of Kale

There are several different types of kale, each of which differs based on its unique appearance, color and taste. Some of the most common types include:

• Curly kale
• Lacinato kale (Dinosaur kale)
• Red Russian kale
• Redbor kale
• Walking stick kale
• Premier kale
• Siberian kale

Related: Sulforaphane Benefits: The Secret to Broccoli’s Superfood Status

Nutrition Facts

Kale is a great source of many important nutrients. It’s considered a top vitamin K food as well as a vitamin A food.

One cup of raw kale contains the following nutrients:

• 33.5 calories
• 6.7 grams carbohydrates
• 2.2 grams protein
• 0.5 gram fat
• 1.3 grams dietary fiber
• 547 micrograms vitamin K (684 percent DV)
• 10,302 IU vitamin A (206 percent DV)
• 80.4 milligrams vitamin C (134 percent DV)
• 0.5 milligram manganese (26 percent DV)
• 0.2 milligram copper (10 percent DV)
• 0.2 milligram vitamin B6 (9 percent DV)
• 90.5 milligrams calcium (9 percent DV)
• 299 milligrams potassium (9 percent DV)
• 1.1 milligrams iron (6 percent DV)
• 22.8 milligrams magnesium (6 percent DV)
• 0.1 milligram thiamine (5 percent DV)
• 0.1 milligram riboflavin (5 percent DV)
• 19.4 micrograms folate (5 percent DV)
• 37.5 milligrams phosphorus (4 percent DV)

In addition to the nutrients above, each serving also contains a small amount of niacin, zinc, pantothenic acid and selenium.

Related: Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health

Health Benefits

Besides being highly nutritious, kale has also been associated with a number of health benefits. Here are a few of the top reasons to consider adding this leafy green to your next shopping list.

1. Fights Inflammation

Arguably the most beneficial property of eating kale is its ability to relieve inflammation, thanks to its content of antioxidants. Antioxidants are important compounds that can help fight free radical damage, reduce oxidative stress and, most notably, decrease inflammation.

What’s more, each serving also provides a good amount of plant-based omega-3 fatty acids in the form of alpha linolenic-acid (ALA). Omega-3 fatty acids are involved in a number of aspects of health and are especially important for the regulation of inflammatory processes in the body.

2. Rich in Antioxidants

Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. In fact, it’s particularly rich in vitamin C and beta-carotene, which is the precursor to vitamin A.

Not only can antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. Research shows that antioxidants could be especially beneficial against chronic conditions such as heart disease, cancer and diabetes.

3. Aids in Detoxification

One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. It not only helps remove toxins, but also helps eliminate them entirely.

This is due to the  presence of isothiocyanates (ITCs), which are a compound found in kale that have been shown to help detox your body at the cellular level. These ITCs are a powerful “one-two punch” against toxins and free radicals. They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion of  harmful substances.

4. Supports Heart Health

The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. It also contains many micronutrients that are crucial to heart health, including vitamin K, potassium and omega-3 fatty acids.

Several studies have confirmed the heart-boosting benefits of kale. In fact, one study out of Seoul even found that drinking five ounces of kale juice daily for 12 weeks increased levels of HDL (good) cholesterol by 27 percent and reduced levels of LDL (bad) cholesterol by 10 percent.

Other studies have found that it could also decrease blood pressure and stabilize blood sugar levels, both of which are major risk factors for heart disease.

5. Promotes Healthy Development

Another one of the key benefits of kale is its ability to promote healthy fetal development. This is because it is a valuable source of folate, which is essential for preventing birth defects and promoting healthy neural tube formation.

Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth.

Kale is also high in vitamin K, calcium and copper, all of which are necessary for bone health and skeletal formation during pregnancy. Getting enough of these nutrients is also important during breastfeeding, as studies show that women can lose 3 percent to 5 percent of bone mass while breastfeeding due to the baby’s increased need for calcium.

6. Decreases Cancer Cell Growth

Cruciferous vegetables, including kale, have been extensively studied for their ability to inhibit the growth of cancer cells in vitro. According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they’re rich in glucosinolates, which are a large group of sulfur-containing compounds.

These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates. Although more research is needed in humans, indoles and isothiocyanates have been shown to protect against cancer of the bladder, breast, colon, liver, lung and stomach in animal models and in vitro studies.

7. Enhances Eye Health

Another one of the amazing health benefits of kale is it can improve your eyesight, thanks to the presence of lutein and zeaxanthin, two compounds that give this leafy green its signature hue and have been shown to help prevent macular degeneration and cataracts.

Both lutein and zeaxanthin act as antioxidants in the eye and filter harmful high-energy blue wavelengths of light. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision.

Related: Top 10 Benefits of Romaine Lettuce Nutrition (+ Recipes)

Recipes

Kale is versatile and easy to enjoy in a variety of different recipes. It works especially well paired with fruit and blended into a kale smoothie. You can also try baking a batch of kale chips for a simple snack that’s great if you’re on the go.

Here are a few other cooking tips and easy ways to enjoy kale:

• Steam for a few minutes (making sure not to overcook and denature the proteins), and use in stir-fries or vegetable dishes.
• Shred into thin slices, and eat raw in salads or use as a garnish.
• Lightly sauté with coconut oil, fresh garlic cloves and some onions for a simple side dish.

You can also make kale juice, add it to soup or use it to help ramp up the nutritional profile of any meal.

Related: Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler?

Where to Buy

Kale is available at most grocery stores and supermarkets and can be found in the produce aisle, alongside other leafy greens and vegetables.

Keep in mind that kale is one of the most heavily pesticide-sprayed crops, so be sure to buy organic whenever possible to minimize your exposure.

Washing produce thoroughly can also help remove any pesticide residue, along with bacteria, dirt and debris. To wash kale, remove the stems, and submerge in water completely. Then, rinse under running water to remove any remaining residue.

Risks and Side Effects

Despite the impressive kale nutrition facts and potential benefits of this cruciferous veggie, there are a few risks and side effects to consider as well.

Although uncommon, some people may be allergic to cruciferous vegetables, including kale. If you experience any adverse side effects after eating this leafy green, discontinue consumption immediately and talk to your doctor.

Keep in mind that kale is also very high in vitamin K. For those on blood thinners, maintaining a steady intake of vitamin K is crucial.

While greens like kale vs spinach can still be enjoyed in moderation, it’s best to talk to your doctor before making any drastic changes to your diet.

Final Thoughts

• Kale is a cruciferous vegetable that is closely related to other veggies, including broccoli, Brussels sprouts, cabbage and bok choy.
• What is kale good for? In addition to providing plenty of fiber, vitamin K, vitamin A and antioxidants, potential kale benefits include decreased inflammation, enhanced detoxification, improved heart health, reduced cancer cell growth, healthy fetal development and improved vision.
• There are a number of options for how to eat kale and plenty of delicious kale recipes to choose from. This delicious leafy green works especially well in smoothies, shakes, salads and side dishes and can be consumed raw or cooked.
• Be sure to select organic varieties whenever possible and wash produce thoroughly to reduce exposure to pesticides.
• Additionally, talk to your doctor if you experience any food allergy symptoms or are taking blood thinners, such as Warfarin.

The post Kale Health Benefits, Nutrition Facts and How to Prepare appeared first on Dr. Axe.

Most people have pretty strong feelings about beets. Some love their naturally sweet and earthy flavor while others loathe them in just about any form — even beetroot juice. Regardless of where you fall on the spectrum, however, there’s no denying that there are some amazing beets benefits packed into this vibrant vegetable.

Besides being loaded with vitamins and minerals, they are also high in other health-promoting compounds like antioxidants, carotenoids and nitrates that help amplify the number of beets benefits even more. Plus, they’re super versatile and can easily be incorporated into a wide variety of delicious dishes.

Why are beets good for you, and is it OK to eat beets every day? Keeping reading to learn more about the possible beets benefits and side effects, plus some easy ways to incorporate this nutritious veggie into your diet.

Benefits

1. High in Antioxidants

Antioxidants are compounds that help neutralize harmful free radicals, preventing oxidative stress and damage to your cells. Some studies have found that antioxidants could protect against many types of chronic disease, such as heart disease, cancer and diabetes.

Beets are naturally high in disease-fighting phytonutrients, antioxidants, vitamins and trace minerals. In fact, they are an excellent source of a certain type of phytonutrients called betalains, which have powerful antioxidant and anti-inflammatory properties and supply many of the health benefits of beets.

Betalains also act as natural plant pigments and are responsible for providing beets with their vibrant color. In vitro studies have found that these potent pigments may help protect against the development of certain types of cancer and disease.

Plus, beet greens also contain a good amount of lutein and zeaxanthin, two carotenoids that play a central role in eye health and can reduce the risk of conditions like macular degeneration and cataracts.

2. Help Relieve Inflammation

In one animal model, beetroot supplementation was able to reduce oxidative stress and inflammation in rats. A human study also confirmed the anti-inflammatory properties of beets, showing that both cooked beets and beetroot juice were able to lower levels of inflammatory markers in people with high blood pressure.

3. Promote Heart Health

One of the biggest benefits of beet juice is its ability to promote heart health. Beets are a rich source of dietary nitrates, which act as vasodilators to aid in improving blood flow and reducing blood pressure.

A human study published in the British Journal of Nutrition showed that beetroot juice helped significantly lower both systolic and diastolic blood pressure in participants after just 24 hours. Another small human study in 2017 found that beetroot juice helped lower levels of bad LDL cholesterol in people with uncontrolled blood pressure.

4. Aid in Detoxification

Beet juice benefits liver function, helpinp keep it working efficiently so it can continue to keep your body free of toxins. One animal model out of Poland showed that treating rats with beetroot helped prevent oxidative stress and reduced lipid peroxidation, a common marker of cell damage, by a whopping 38 percent.

Similarly, an animal model published in the journal Phytotherapy Research showed that this juice helped increase the levels of specific enzymes involved in detoxification.

(As a great detox drink, try making homemade kvass.)

5. Boost Brain Function

As you get older, it’s natural to experience a decline in mental and cognitive function as conditions like Alzheimer’s disease and Parkinson’s become more prevalent.

However, because of their high content of dietary nitrates, there is some evidence that beetroot powder benefits brain health and may help protect against age-related cognitive decline. In fact, a human study published in Nitric Oxide even found that giving older adults a diet high in nitrates helped increase blood flow to certain areas of the brain involved in executive functioning.

6. Support Digestive Health

Beets are rich in fiber, providing 3.8 grams in each cup. Fiber moves through the intestines undigested, adding bulk to the stool to help support regularity and promote better digestive health.

One review made up of five studies showed that increasing fiber intake resulted in an increase in stool frequency for people with constipation. Not only that, but other research also suggests that upping your fiber intake through foods like beets benefits digestive health in other ways as well and may be protective against conditions like diverticulitis, hemorrhoids and GERD.

7. May Enhance Athletic Performance

Whether you’re a competitive athlete or casual gym-goer, beets have been shown to have a powerful effect on boosting performance and are one of the best foods for athletes. This is because nitrates have been shown to improve the efficiency of the mitochondria, which is the organelle responsible for generating energy for the cells in your body.

A human study in 2011 found that consuming beetroot juice significantly improved power output during a cycling time trial and enhanced performance by 2.8 percent. Another human study showed that dietary nitrate supplementation extended the time to exhaustion and increased tolerance to high-intensity exercise.

8. May Help Increase Weight Loss

Beets are loaded with fiber but low in calories, making them a great addition to the diet if you’re looking to shed a few extra pounds. In fact, each cup contains just 59 calories, plus fiber.

When you eat fiber, it moves very slowly through the digestive tract to help keep you feeling full, which can help support satiety and promote weight loss. According to one human study out of Boston, upping fiber intake by 14 grams per day led to a 10 percent decrease in daily caloric intake and increased weight loss by four pounds over four months.

Ancient Medicinal Uses

Beets have long been revered for their health-promoting properties and have many uses in Traditional Chinese Medicine and Ayurveda. Beets benefits include cleansing the liver, improving blood circulation and calming the mind and spirit.

They are also used as a natural remedy for a variety of ailments and have been traditionally used to treat conditions such as:

• Anemia
• Heart weakness
• Liver toxicity
• Constipation
• Irritability
• Restlessness
• Irregular menstruation
• Herpes
• Decreased libido

It’s especially recommended to consume them during Vata season, which runs from October through March, as the bright and vibrant colors can help balance out the dryness and coldness of the season.

Related: What Is Daikon Radish Good For? Nutrition, Benefits & Recipes

Related: Top 12 Cancer-Fighting Foods

Nutrition Facts

The beet nutrition profile is pretty impressive, with each serving packing in a good amount of folate, fiber and manganese for a low amount of calories — which help provide all these wonderful beets benefits.

One cup of raw beets (about 136 grams) contains approximately: (22)

• 58.5 calories
• 13 grams carbohydrates
• 2.2 grams protein
• 0.2 gram fat
• 3.8 grams dietary fiber
• 148 micrograms folate (37 percent DV)
• 0.4 milligram manganese (22 percent DV)
• 442 milligrams potassium (13 percent DV)
• 6.7 milligrams vitamin C (11 percent DV)
• 31.3 milligrams magnesium (8 percent DV)
• 1.1 milligrams iron (6 percent DV)
• 0.1 milligram copper (5 percent DV)
• 54.4 milligrams phosphorus (5 percent DV)
• 0.1 milligram vitamin B6 (5 percent DV)

In addition to the nutrients listed above, they also contain some thiamine, riboflavin and zinc.

Beets vs. Radish

Although these two root vegetables do share some similarities in appearance, they actually belong to entirely different species of plants. Beets belong to the same family as spinach and chard while radishes are related to cruciferous vegetables like broccoli, cabbage and kale.

In terms of taste, beets have a much sweeter flavor and more tender texture while radishes have a pungent and peppery flavor with a unique crunch. Radishes are usually served in salads or used as garnishes and condiments while beets can be used in an array of dishes, from main courses to desserts.

Although high in fiber, radishes are also not quite as nutrient-dense and don’t boast the same benefits of beets. The radish nutrition profile is lower in many nutrients, including folate, potassium, manganese, magnesium and iron, but does pack in a much higher amount of vitamin C per serving than beets.

How to Use

Beets are a part of the plant family called Amaranthaceae-Chenopodiaceae. Also in this same family of plants are various Swiss chard varieties and other root vegetables, which share beets’ similar earthy but sweet taste.

The leaves of beets were actually historically consumed before the roots were, even though today many people prefer to consume the sweet roots and discard the more bitter but very beneficial greens.

Beet greens were thought to first be consumed in Africa thousands of years ago. The popularity of the root vegetables then spread to the Asian and European regions, with the Ancient Roman populations some of the first people to harvest beets and eat their brightly colored roots.

From the 16th to the 19th century, beets became more widespread and used in various ways. For example, their bright juices were used as food dyes while their sugars quickly became noticed for a source of concentrated sweetness. Around the 19th century, they began being used as a means for extracting and refining sugar.

This continued to be a popular method for making cane sugar throughout Europe, eventually spreading to the United States, where beets are still used in this way. Today the largest producers of beets are the United States, Russia and European nations, such as France, Poland and Germany.

Beets can be found in the produce section of most major grocery stores. They are widely available throughout the year, but their peak season runs from June through October, which is the best season to scout farmers markets and health food stores for fresh, tender, organic beets. Beet juice and beet powder can also be found at health food stores and online retailers as well.

When buying them, look for small or medium-sized roots that have a uniform, smooth skin and deep color (either purple, red, pink striped or golden are most often available). Steer clear of fresh beets that have spots or strong bruises where the beet juice is “bleeding” from the root.

In addition to the root, beet greens are actually completely edible and rich in nutrients, such as the carotenoids beta-carotene and lutein/zeaxanthin. They are available most often when you purchase whole, fresh beets at farmers markets, and they can be used in recipes interchangeably with chard.

Although we most often see purple-colored beets available in grocery stores, they actually come in a variety of colors, most of which have very similar tastes, health benefits and uses.

Beets make a great addition to smoothies or salads. They can also be used in slaws, sandwiches, paninis and pasta dishes.

Because of their natural sweetness, they even work well in certain dessert recipes as well. Basically, there is no shortage of ways to incorporate this root vegetable to get these tremendous beets benefits.

There are plenty of options for cooking beets. In fact, you can eat them raw, cooked or roasted.

When eaten raw, they are firm, crunchy and mildly sweet-tasting. They can be used to make beet juice or added to smoothies and salads. Eating them raw ensures that they retain their nutrients and helps preserve their natural flavor.

When you cook beets, they become softer and slightly sweeter. They are often paired with goat cheese or balsamic vinegar to balance their sweetness, as well as arugula, which adds a nice peppery flavor to the earthy and sweet taste of beets.

Roasting them also gives their natural sugars a chance to caramelize and gives them a richer, sweeter flavor. Beets can also be boiled, steamed or sautéed.

It’s important to note that even though beets seem very resistant and tough, they are actually a very delicate vegetable. They are prone to oxidizing and losing some of their nutrient value when they are overheated and overcooked.

Be sure to cook beets lightly to prevent oxidation and maximize the nutritional value of your beets. Additionally, opt for fresh beets over canned or pickled when possible to make sure you’re getting as many nutrients as possible.

The healthiest way to cook beets to keep their nutrients intact is either to steam them for about 20 minutes or under or to roast them for under one hour, which slowly cooks and softens them. You will know your beets are cooked through and ready when you are able to pierce them with a fork somewhat easily.

Always be careful cooking beets, as their juices tend to stain!

One of the easiest ways to prepare them to avoid stains is to wrap a whole beet in tin foil with a little bit of coconut oil and bake at 350 degrees for about 45 minutes. Then place the whole bundle in the sink, slowly peel off the skin (which will fall off easily) and allow some of the juices to run off into the sink, rather than on your countertop, hands and clothes.

Wondering how to eat beets once you’ve cooked them? Here are a few tasty beets recipe ideas to get you started:

• Arugula Salad with Pecorino
• Oven-Baked Beet Chips
• Beet Hummus
• Smoky Black Bean Beet Burgers
• Roasted Beets with Balsamic Rosemary Glaze

Risks and Side Effects

Although there are numerous potential beet benefits, there are some people who may need to moderate their intake.

While rare, some people may be allergic to beets. If you experience any food allergy symptoms like hives, itching or swelling, discontinue use immediately, and talk to your doctor.

Additionally, remember that beets are one of the vegetables highest in sugar, although consuming about a cup of beets daily generally does not have a negative effect on blood sugar levels or weight. Because of their high sugar content, beets are commonly used in the production of refined sugar, called “beet sugar” or “evaporated beet juice.”

These types of sugars undergo a high amount of chemical processing and destroy the health benefits of beets mentioned above, so it’s important not to confuse these beet products with eating real, actual, whole beets. Beet sugar made of beet’s extracts sugar molecules is just as harmful as other types of refined sugars, like white cane sugar or high-fructose corn syrup.

Are canned beets good for you? Canned beets can be a good option if fresh beets aren’t available, but it’s important to keep in mind that they do contain slightly lower amounts of certain micronutrients, including folate and potassium, so these beets benefits may not be as powerful. They may also be higher in sodium, so remember to rinse them off before consuming to remove extra salt.

Conclusion

• Beets benefits come because they are low in calories yet high in fiber, antioxidants and an array of important micronutrients, including folate, manganese, potassium and vitamin C. This is why there are so many beets benefits.
• Potential benefits of beets include reduced inflammation, better heart and digestive health, improved detoxification, increased brain function, enhanced athletic performance, and weight loss.
• In Ayurvedic and Traditional Chinese Medicine, beets have been used to treat a variety of ailments, including anemia, heart weakness and liver toxicity.
• Beets can be consumed raw, cooked or roasted and taste great when paired with cheese, added to salads or used in smoothies.
• Opt for fresh over canned beets when possible, and enjoy as part of a healthy and balanced diet to take advantage of the many unique beets benefits.

The post 8 Beets Benefits You May Not Believe appeared first on Dr. Axe.

Watercress is a cruciferous vegetable that is so good for you that the Centers for Disease Control and Prevention actually classifies it as a “powerhouse” vegetable.

This cousin of kale has a long history as a deliciously nutritious herb and as a natural remedy for many ailments. Plus, it’s also often served in salads, added to sandwiches and enjoyed as a lightly steamed side dish.

Why exactly does the CDC consider it such a healthy food? Not only does research show that this nutritious cruciferous vegetable may be associated with a reduced risk of cancer, but it could also help lower blood pressure, fight inflammation, support bone health and more.

Watercress is a perennial vegetable that grows naturally along running waterways, thriving in both the sun and water. This leafy green does especially well in varying soil conditions, as long as the soils stay saturated with water.

The leaves and shoots are cultivated for their culinary and medicinal uses. While the flavor is best during the cooler parts of the year, watercress can withstand harvest throughout the winter. However, once it blooms, the flavor of watercress typically declines.

Watercress is closely related to other cruciferous vegetables, such as broccoli, cabbage and kale. It’s also widely available and can be found in the produce section of most supermarkets alongside other vegetables.

Keep in mind that it’s important to wash thoroughly before cooking or consuming because it may contain harmful parasites and pathogens due to its growth in nearby stagnant waters.

Related: Nasturtium: The Medicinal Herb With an Antioxidant-Rich, Flavorful Kick

Watercress Benefits

Thanks to its impressive nutrient profile, watercress has been linked to a number of health benefits. In fact, adding this leafy green to your diet can help protect against disease, fight inflammation and promote better health.

1. May Help Reduce the Risk of Colon Cancer

As a leafy green vegetable and cruciferous veggie, watercress has secured its slot on the list of cancer-fighting foods. This is because it’s rich in vitamins, minerals and antioxidants, yet very low in calories, fat, carbs and sodium.

It also contains beneficial compounds, such as isothiocyanates, which are naturally occurring chemicals found in many cruciferous vegetables. Promising research shows that these compounds could possess powerful cancer-fighting properties and may even help block the growth and spread of cancer cells.

Further studies have noted that these compounds, when broken down, may help protect cells from DNA damage by inactivating carcinogens. These findings suggest this vegetable, along with other cruciferous veggies, may help prevent and fight other forms of cancer as well, including liver, lung and breast cancer.

2. Contains Useful Omega-3s

Most of us are familiar with omega-3 foods such as salmon, tuna and mackerel. However, did you know that you can get your fix of these heart-healthy fats by upping your intake of leafy greens as well?

While watercress contains a variety of phytonutrients, vitamins and minerals, it also contains a relatively high proportion of omega-3 polyunsaturated fatty acids (PUFAs), mainly in the form of alpha-linolenic acid (ALA).

A study was conducted by the Department of Food Science at RMIT University to help determine the fatty acid content of 11 green vegetables. Interestingly enough, the total fatty acid concentrations of the vegetables in the study ranged from 44 milligrams per 100 grams wet weight in Chinese cabbage to 372 milligrams per 100 grams in watercress.

Although alpha-linolenic acid must be converted into active forms of omega-3 fatty acids — including eicosapentaenoic acid and docosahexaenoic acid — adding watercress to your daily diet can be an effective strategy to boost your intake of omega-3 fatty acids and protect against heart disease if you don’t regularly consume fish.

3. Provides Beneficial Anti-inflammatory Effects

Cruciferous vegetables are anti-inflammatory foods that contain antiviral and antibacterial effects that can help reduce inflammation. In fact, research published in Pharmaceutical Biology showed that administering watercress extract to subjects was effective at reducing swelling and tissue damage.

Watercress is also loaded with antioxidants, which can help neutralize harmful free radicals to fight inflammation at a cellular level. These antioxidants play a key role in maintaining immune function, enhancing eye health, promoting better blood sugar control and more.

4. Lowers Blood Pressure

Minerals such as calcium, magnesium and potassium all play a central role in regulating blood pressure levels. Watercress is a great source of both calcium and magnesium and could potentially help lower blood pressure levels.

According to a study conducted by the King’s College London British Heart Foundation Centre, watercress and similar foods have been shown to benefit the health of the blood vessels and may help reduce blood pressure, block platelet aggregation and even improve endothelial dysfunction to protect against heart disease.

5. Supports Healthy Skin, Hair and Nails

The phytonutrients found in foods like watercress can bring big benefits when it comes to the health of your hair, skin and nails.

This is because superfoods like watercress are loaded with nutrients like calcium, magnesium and potassium, all of which are crucial to the health of your hair, skin and nails. Thanks to its high water content, watercress can also promote proper hydration.

6. Strengthens Bones and Teeth

Although dairy is one of the most well-known sources of calcium, leafy greens also provide a hearty dose of calcium in each serving. In addition to supplying a good amount of calcium, watercress is also a good source of magnesium and vitamin K, both of which can help maintain strong, healthy bones.

Calcium can aid in the prevention of osteoporosis, which is a disease caused by a gradual loss in bone density. Meanwhile, vitamin K can help maintain calcium stores in the bone to maintain bone strength, and magnesium impacts the formation of bone cells.

Related: Sulforaphane Benefits: The Secret to Broccoli’s Superfood Status

Nutrition Facts

One cup (approximately 34 grams) of chopped, fresh watercress contains about:

• 3.7 calories
• 0.4 gram carbohydrates
• 0.8 gram protein
• 0.2 gram fiber
• 85 micrograms vitamin K (106 percent DV)
• 14.6 milligrams vitamin C (24 percent DV)
• 1,085 IU vitamin A (22 percent DV)
• 40.8 milligrams calcium (4 percent DV)
• 0.1 milligram manganese (4 percent DV)

Each serving also contains 7.8 milligrams omega-3 fatty acids and 4.1 milligrams omega-6 fatty acids.

Watercress vs. Kale

Watercress and kale are both powerhouses when it comes to nutrition. In fact, it’s been reported that watercress may rival several other superfoods in terms of its nutrient content, including Chinese cabbage, Swiss chard, beet greens, spinach and chicory root.

Though kale may still reign as a superstar ingredient, watercress upholds the top spot in terms of nutrient density. According to a review published in Preventing Chronic Disease, it ranks even higher than kale, earning double the score of kale for its nutrient density.

Here’s a closer look at how these two veggies measure up:

Watercress

• High in antioxidants, which can reduce inflammation and cell damage
• Lower in calories and some nutrients than kale
• Great source of vitamin K, which is good for blood clotting
• High in vitamin A, which improves immune function and vision
• Rich in vitamin C, a water-soluble nutrient that heals wounds and forms collagen
• Loaded with calcium, which is essential for muscle and nerve function along with bone health

Kale

• Contains 34 calories, 2.2 grams of protein, 6.7 grams of carbohydrates and 0.5 gram of fat per serving
• High in vitamins A, K and C
• Good source of folate, which helps create new cells and prevents birth defects
• Rich in iron, which is necessary for red blood cell formation
• Contains magnesium, which is important for the immune system, heart health and blood sugar control

Interesting Facts

Typically cultivated in pure spring water, watercress has been labeled as a superfood for centuries.

Hippocrates was known to locate his first hospital near a stream, where watercress grows best, so his patients could be treated with it, and Greek soldiers were given watercress as a blood-cleansing tonic before going into battle.

With its tangy, peppery powerhouse of nutrients, there are many options for how to eat watercress, and it’s an especially great choice for dishes such as soups, salads and casseroles.

In the 1800s, watercress sandwiches were a staple in the diets of the working class. The veggie was most often eaten for breakfast as a watercress sandwich in Hampshire and Dorset in the United Kingdom, mostly because it was easily accessible and could be picked free from rivers and streams where it grew wild. If people were too poor to buy bread for their sandwiches, they ate it on its own, making it known as the “poor man’s bread.”

Traditionally grown watercress is green and has a distinctive peppery, mustard-like flavor. It became known as a commercial crop in England around 1808, favored for both its flavor and nutrient density.

In 1865, the Georgian town of Arlesford became the center of the watercress industry and so popular that a railway line, named the Watercress Line, was established as a route to London.

The health benefits became evident, making it in great demand and ultimately leading to commercial watercress farms throughout Hampshire. Unfortunately, during the 1960s, the Watercress Railway Line was closed, leaving the roadways as the only option for transporting it, and 90 percent of growers left the industry by the 1980s.

The heritage railway, still known as the Watercress Line, runs from New Alresford to Alton and now features a footbridge at London’s King’s Cross station that was in the Harry Potter films.

How to Add to Diet (Recipes)

Wondering where to buy watercress? This delicious veggie is widely available at most grocery stores and farmers markets, right alongside other leafy greens like spinach and kale.

If you have a few watercress seeds, you can also opt to grow it at home. There are plenty of online guides for how to grow watercress, even without access to your own river or pond.

Watercress is spicier than spinach given its mustard background. It’s great in salads either alone or as a blend with other greens.

It can also add a zing of flavor to sandwiches and can be pureed and added to soups for a touch of extra spice. It even goes well with melons, nuts, potatoes, sweet potatoes, beets, leeks and corn.

You can also try breaking out the juicer and whipping up a glass of watercress juice. With its mild and refreshing watercress taste, it works especially well paired with fruits such as kiwi, apples or pineapple.

Here are a few other watercress recipes that you can experiment with:

• Gingered Watercress
• Watercress and Forbidden Rice Salad
• Cauliflower Watercress Soup
• Chinese Watercress and Chicken Stir-Fry
• Cucumber Watercress Salad

Risks and Side Effects

Cruciferous vegetables are classified as goitrogens, which are compounds that can interfere with the production of thyroid hormones when consumed in high amounts. While most research indicates that these vegetables can be enjoyed as part of a healthy diet by those with thyroid issues, it’s best to keep your intake in moderation to reduce the risk of adverse effects on health.

Although it is generally well-tolerated by most healthy adults, it may trigger side effects like stomach pain, gas and bloating in some people. If you experience any adverse side effects, consider decreasing your intake and consulting with your doctor if symptoms persist.

Final Thoughts

• Watercress is a leafy green, cruciferous vegetable that is known for its powerful health-promoting properties.
• The watercress nutrition profile is low in calories yet high in fiber and vitamins A, K and C.
• It’s been linked to a number of health benefits and could potentially help protect against certain types of cancer, reduce blood pressure, decrease inflammation and promote bone health. Plus, thanks to its content of phytonutrients, there may also be watercress benefits for the hair, skin and nails.
• Apart from the many watercress benefits and side effects, it’s also versatile, delicious and easy to enjoy in a variety of different recipes.
• In fact, there are a number of different options for eating watercress, and it makes a great addition to soups, salads, stir-fries and sandwiches.

The post Watercress: The Powerhouse Vegetable that Fights Chronic Disease appeared first on Dr. Axe.

If you are a person that struggles with food sensitivities, allergies, autoimmune disease, inflammatory bowel disease or leaky gut syndrome, then there is a chance that a class of vegetables called nightshade vegetables could be contributing to your health condition. I know you may be saying to yourself, “seriously, what can I eat?” From gluten-free to grain-free, no meat to all meat and back again — it’s difficult to wrap the brain around one more group of foods to put on the “watch” list.

As you will learn in this article, nightshade vegetables are completely healthy for most people, but for a few it can act as a trigger similar to wheat or dairy and cause major immune reactions.

The bottom line is this: When it comes to each plant in the nightshade family, everyone’s body responds in a unique way, but for most people these vegetables are not an issue. And those at risk often include those that have leaky gut, autoimmune diseases or have other gut-related illnesses.

There are specific signs of intolerance you can look for, so if you have leaky gut or autoimmune disease you will want to look out for any warning signs after eating nightshades such as joint pain, digestive issues, reddening of your skin or any type of inflammatory response.

So, what are nightshades and why they would they cause a reaction?

What Are Nightshade Vegetables?

Nightshade vegetables are part of the Solanaceae (Solanum dulcamara) plant family, which contains about 98 genera and well over 2,000 different species.

The family Solanaceae variety extends well beyond vegetables to include innocuous flowers, such as morning glories, and even toxic herbs, such as Atropa belladonna. There are even nightshade trees.  Still, the vegetables are a prominent part of the family, so much so, that Solanaceae is sometimes called the “potato family” or “tomato family.”

While we will look more into a detailed list of nightshade vegetables in a moment, here are the main edible nightshade members that you will want to be familiar with:

• Potatoes
• Tomatoes
• Eggplant
• Peppers

You can see just from this short list that there is great variety within the nightshade family. While the commonality might not be evident on a dinner plate, there are some basic similarities in composition that nightshade vegetables share, and one such similarity is the presence of two substances: calcitriol and alkaloids.

Alkaloids in Nightshade Vegetables

Most often, alkaloids are identified molecularly by a ring with a nitrogen atom and are derived from amino acids, though there are exceptions to this structure. Alkaloids are known for being the strongest, riskiest components in herbal medicine. In fact, some of strongest “recreational” or medicinal herbs are from this family.

Some alkaloids that are of note in the nightshade family are solanine, capsaicin and nicotine.

Meanwhile, tropane alkaloids (such as hyoscyamine) are also found in the nightshade family of plants (and are quite dangerous, hence the name “deadly nightshade” given for the Eurasian perennial Atropa belladonna), but they are not necessarily in nightshade vegetables.

I will focus on the other alkaloids, which are all found in common vegetables in this family.

1. Solanine (& Tomatine)

Solanine is a type of steroid alkaloid known as a glycoalkaloid — an alkaloid merged with a sugar. When the body begins to metabolize solanine, the sugar separates and solanidine is left. While not immediately toxic in the amounts ingested in nightshade vegetables, solanidine can store in the body and may release during times of stress, to the detriment of the body.

Solanine is primarily found in potatoes; the tomato counterpart of this solanine is tomatine.

Both steroid alkaloids are produced similarly to chlorophyll, which means there will be more concentrated amounts of them in the green portions of the plant. You might not plan to eat potato leaves any time soon, but don’t skim past this! Potatoes beginning to sprout, green spots on potatoes, and yes — fried green tomatoes ­— could all be potential culprits of more concentrated solanine or tomatine amounts.

Solanine and the other nightshade steroidal alkaloids can irritate the gastrointestinal system and act as acetylcholinesterase inhibitors – affecting neurotransmitters. Actual solanine poisoning is rare, but has been documented to include severe vomiting and diarrhea, central nervous system depression, and even death.

2. Capsaicin

Capsaicin is the active ingredient in hot peppers and is most commonly recognized for its anti-inflammatory properties, but it should also be noted that it is an alkaloid — remember that alkaloids are some of the strongest substances in food and herbs. Anyone who has eaten a ghost pepper or habanero can attest to the irritation they can ignite. When your lips are burning after a bite of too-hot salsa, there’s more than a taste sensation at work.

Capsaicin’s irritant properties actually cause a release of substance P — a neuropeptide that plays a role in the communication of pain messages. After the initial irritation of contact with capsaicin and the release of substance P, there is a refractory period of deadened sensation — as you have also noticed when the third and fourth bites of salsa aren’t as shocking. This reaction chain is why capsaicin is often used topically as an analgesic for osteoarthritis.

3. Nicotine

The last alkaloid I want to discuss is nicotine, which we all know to be a substance in the tobacco plant, which happens to be a nightshade. I don’t have to spend much time here on the detriments of nicotine, but it is important to recognize that avoiding tobacco products does not mean you are avoiding all nicotine. This alkaloid is present in all parts of nightshade vegetables.

Some question whether the presence of this alkaloid is why our French-fries-and-ketchup society is so hooked on nightshades in the first place.

Nightshade Allergy and Sensitivities

Keep in mind that nightshades include quite deadly plants as well as generally safe vegetables. Not all of these compounds are present in every nightshade plant, and even when they are present, not all are strong enough to feel immediate effects.

Meanwhile, a true nightshade allergy, like any food or environmental allergy, should be taken seriously. However, it may not be easy to pinpoint. While many allergens are easy to single out — think tree nuts or dairy — nightshade vegetables are not readily associated with one another. If you or a loved one is exhibiting signs of a food allergy, nightshade vegetables should be considered in any elimination diet and food allergy testing plans.

Should you avoid nightshades? Those exhibiting apparent sensitivities to nightshade vegetables often have similar complaints as gluten sensitive reactions. Nightshade vegetable sensitivity reactions can include:

• irritable bowel disorders and other gastrointestinal issues
• heartburn
• nerve sensitization
• joint pain

A 2002 study monitored the gut permeability of mice to determine how nightshades would affect irritable bowel syndrome or irritable bowel disease (IBS or IBD). Using potatoes as the nightshade of choice — which, you recall, contain glycoalkaloids — they found that existing IBD was aggravated, or even served as a catalyst for symptoms for the mice that were predisposed to having IBD.

Particularly with regard to capsicum, heartburn or reflux is not a surprising reaction for nightshade sensitivity. Irritating the lining of the esophagus and stomach, capsaicin is certainly tied to issues with acid reflux and heartburn. Most individuals can limit the amount of capsaicin they intake to minimize this discomfort, but a true sensitivity will require its elimination.

There is no direct evidence of nightshade vegetables causing arthritis, or of their elimination relieving symptoms. However, anecdotal evidence would suggest that some people have experienced a decrease of symptoms, so I do not take these experiences lightly. People frequently have joint pain associated with nightshade sensitivity.

Now whether it is because of the potential that vitamin D3 and calcitriol have to calcify soft tissue, or the effects of neurotransmitters and pain receptors, or something not yet discovered, we do not know for sure. But it certainly cannot hurt to eliminate nightshade vegetables to see if they are contributing to your pain.

Lastly, for those who suffer from an autoimmune disease, it’s worth looking into whether or not nightshade vegetables may cause or “trigger” inflammation in the body and, thus, contribute to the symptoms. The autoimmune protocol diet (AIP) was developed because many foods allowed on the Paleo diet — such as nuts, seeds, dairy products, eggs and yes, nightshade vegetables — could also trigger symptoms in those with an autoimmune disease.

Nightshade Foods List

When attempting to eliminate nightshade vegetables to confirm sensitivity, it is important to be thorough.

There are over 2,000 species of nightshades, herbs and non-edibles included. A list of commonly eaten nightshade vegetables is important, plus common products that may use nightshade-derivatives. The following list* can help you get started, but it is advised to work with a holistic professional to help you develop a thorough and successful plan:

• Tomatoes
• ­White potatoes
• ­Eggplant
• ­Okra
• ­Peppers
• ­Tomatillos
• ­Sorrel
• ­Gooseberries
• ­Ground cherries
• ­Pepino melons
• Tobacco
• ­Paprika
• ­Cayenne pepper
• Capsicum
• Ashwagandha

*Note that blueberries, goji berries and huckleberries all include similar alkaloids. They are not nightshades, but it may be important to eliminate them at the same time. Be cautious of anything that might contain potato starch as a thickener or filler, including medications, baking powders, and even envelope glue can contain potato starch.

Allow around three months for your elimination to fully be complete before you make a judgment or begin trials — remember that solanine can store in the body for some time.

This list of nightshade vegetable substitutions should help you adjust to your new diet:

• Sweet potatoes, yam and purple potatoes
• Cauliflower
• Celery
• Radishes
• Fresh fruit like blueberries, grapes, orange slices and melon
• Mushrooms
• Spices like black and white pepper instead of red pepper

Final Thoughts

Clearly, nightshade vegetables are not universally dangerous. Many of them have strong health benefits to offer the body. Even the alkaloid compounds cannot be completely cast aside — capsaicin can be a useful analgesic, and even nicotine has been evaluated for its potential to reduce risks of disease.

However, if you are suffering from symptoms that could be tied to nightshade sensitivity, taking the time to eliminate them from your diet and give your body a chance to recover might save a lifetime of pain and discomfort. And, as with all foods, choosing the best-quality versions and utilizing them in a whole foods diet is key.

The post Nightshade Vegetables: How to Find Out If They’re Bad for You appeared first on Dr. Axe.

Eating seasonally benefits not only local farmers and the environment, but also the quality of your overall diet. For example, the Seasonal Food Guide tells us, “Seasonal food is fresher, tastier and more nutritious than food consumed out of season.” That means consuming fall and winter vegetables and fruit in the cold months and eating spring and summer fruit and vegetables in the warm months.

So when the weather gets cold and the local outdoor markets tend to shut down, what vegetables grow in the winter?

Examples of cold-weather crops that can usually be grown successfully even when it’s frigid outside include:

• broccoli
• Brussels sprouts
• endive
• cabbage
• beets
• celeriac

These are rich in nutrients, including vitamins C, A and K, plus fiber, that support a healthy gut and immune system during the coldest months of the year.

Using these veggies, you can make healthy and hearty recipes like crockpot soups, mashed potatoes, or roasted winter vegetables with herbs and olive oil. Read on to find out more about the best vegetables to purchase and grow during the winter, plus specific reasons why they make healthy additions to your diet.

What Are Winter Vegetables?

Winter vegetables are those that can grow even when the weather is very cold outside, including when there’s a frost. The benefit of opting to eat produce during the time of the year when it’s in season, including during the winter, include:

• Purchasing locally grown foods helps support local farms.
• It helps maintain farmland and open spaces in your community and benefits the overall ecosystem (especially if organically/sustainability grown).
• Locally grown and distributed food generates jobs in your area.
• The produce does not require long distances for transport, which has environmental benefits.
• The food tends to be more nutritious since it’s fresher, plus it usually tastes better.

Some types are considered root vegetables because they grow below the ground. Many of these veggies (such as carrots, potatoes and beets) are higher in starch and sugar than other varieties of veggies, but this actually helps them thrive in cold climates.

Some winter veggies actually develop a higher starch/sugar content when temps drop in order to help them withstand frost, which contributes to a delicious flavor (yet another reason to eat seasonally!).

Not all winter produce falls into the root vegetable category. Cruciferous veggies also grow in the winter, such as broccoli, kale, Brussel sprouts, cauliflower and cabbage.

Here are some of the more well-known vegetables that grow throughout the colder months of the year:

• Broccoli
• Kale
• Brussel sprouts
• Cauliflower
• Endive
• Cabbage
• Beets
• Celeriac
• Fennel
• Jerusalem artichokes
• Carrots
• Parsnips
• Radicchio
• Chicory
• Escarole
• Frisee lettuce
• Kohlrabi
• Leeks
• Shallots
• Rutabaga
• Turnips
• Radishes
• Garlic
• Winter squash varieties (including acorn, butternut, delicata, spaghetti and kabocha squash)

Related: Can You Eat Snow? Whether It’s Safe, Plus Pros + Cons

Top 12 Healthiest Winter Vegetables

What makes some winter vegetables excellent additions to your diet? Here are some of the benefits associated with our top 12 picks for winter vegetables:

1. Jerusalem Artichokes

Jerusalem artichokes (also called sunchokes) are a great source of prebiotics, including inulin, which help feed healthy probiotic bacteria in the gut. They are also high in essential minerals like potassium, iron and copper.

2. Broccoli

Broccoli is high in fiber, cancer-fighting compounds like glucosinolates, antioxidants such as carotenoids, chlorophyll, vitamins E and K, essential minerals, phenolic compounds, and more.

3. Kale

Kale is packed with flavonoid antioxidants, including quercetin and kaempferol; plus vitamins A, C and K; B vitamins; calcium; copper; manganese; potassium; and magnesium.

4. Brussels Sprouts

Not only do Brussels sprouts taste great when roasted, but they are full of antioxidants that help fight cancer, fiber, calcium, potassium, folate, vitamin C and vitamin K.

5. Cauliflower

Cauliflower makes an excellent substitute for potatoes in low-carb recipes and is high in essential vitamins, carotenoids, fiber, soluble sugars, minerals like folate and potassium, and phenolic compounds. Various antioxidants found in cauliflower — including beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol — can help reduce oxidative stress in the body.

6. Escarole

Like other dark greens, escarole is low in calories but high in fiber, vitamin C, vitamin A, calcium, vitamin K and iron. It’s also a great source of several antioxidants and polyphenols, including caffeic acid, vitamin C and flavonols, which promote healthy aging.

7. Cabbage

All varieties of cabbage are low in calories but high in filling fiber (including insoluble fiber, which supports digestive health), as well as vitamin C, vitamin K, manganese and antioxidants, such as anthocyanins.

8. Beets

Beets are unique because they’re one of the best dietary sources of nitrates, which help promote healthy blood flow and blood pressure. They are also a great source of fiber, folate, manganese, potassium, iron and vitamin C, not to mention protective compounds including betanin and vulgaxanthin, which fight inflammation.

9. Carrots

Adding carrots to your diet is a smart way to up your intake of vitamin A/beta-carotene, which supports healthy skin and vision/eye health. Carrots are also high in antioxidants, including lutein and zeaxanthin, which further support healthy aging and fight free radical damage, as well as vitamin K, potassium, thiamine, niacin and fiber.

10. Fennel

Fennel is a veggie known for promoting digestive health thanks to the presence of unique compounds that give this veggie anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties. Fennel bulb contains a number of disease-fighting phenolic compounds, including bioflavonoids, phenolic acids, tannins, coumarins and hydroxycinnamic acids, as well as potassium, vitamins C and A, and B vitamins.

11. Winter Squash

Nutritionally, winter squash has many things in common with sweet potatoes, including being high in vitamin A (alpha-carotene and beta-carotene), vitamin C, vitamin B6, magnesium, fiber, antioxidant and anti-inflammatory compounds, and polysaccharide carbohydrates.

12. Chicory

Chicory root is most often used to make herbal tea that has digestive-soothing effects. It can make a great replacement for coffee and helps regulate loss of appetite, upset stomach, constipation and bloating. It’s also high in fiber and acts as a prebiotic — plus it supplies manganese and B vitamins.

Related: 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits)

How to Add Them to Your Diet

Looking for simple ways to add more fall and winter vegetables to your meals? Several ideas include:

• Making roasted winter vegetables simply by roasting them in a 400 degree oven for about 30 minutes with olive oil, salt and pepper
• Making vegetable soup or stews
• Fixing up “faux potatoes” using turnips or cauliflower
• Incorporating cruciferous veggies like broccoli and cauliflower into grain-free “pizza” crusts
• Adding chopped veggies like carrots, kale, shallots and leeks into homemade veggie burgers or omelets
• Stuffing winter squash with quinoa or other whole grains
• Adding raw kale to smoothies
• Making winter salads with leafy greens and roasted veggies
• Sauteeing greens with garlic and olive oil

Give these healthy winter vegetable recipes a try:

• Creamy Broccoli Soup Recipe
• Raw Superfood Carrot Salad Recipe
• Roasted Brussels Sprouts with Apples & Pecans Recipe
• Spicy Kale Chips Recipe
• Roasted Beets Recipe with Balsamic Rosemary Glaze

How to Grow

Looking for a list of winter vegetables to grow in your own garden? Some of the easiest veggies to grow in home gardens throughout the coldest months of the year (usually November through March in the Northern Hemisphere) include:

• carrots
• turnips
• cabbage
• kale
• onions/shallots
• garlic
• squash

Here are tips for sustaining a successful veggie garden throughout the winter:

• According to Savvy Gardening, “The key to a successful winter harvest is to know the right vegetables to grow in winter and pair them with the right season extenders. That means growing cold tolerant crops in structures like cold frames, mini hoop tunnels, greenhouses, or polytunnels.”
• Start with just a few crops and a cold frame or mini hoop tunnel. Some also like to add a layer of polyethylene film, fabric or flannel on top for extra protection in very cold climates.
• Most vegetables to grow in winter are planted from mid-summer to early autumn. Those that are less tolerant of the cold should be picked by December, while others can last longer.
• If you’re looking for veggies with a long growing season, try onions, shallots and garlic, which are simple to grow nearly year-round.
• Carrots, parsnips and beets are all good to grow in the cold since they grow underground and benefit from a layer of protection. Mulch and fabric can also be placed on top of the soil to keep it insulated. These veggies do best when planted in late summer.
• Try creating a garden bed for greens using cold frames and tunnels, including spinach, escarole, kale and Swiss chard, which can be sowed in early autumn and will keep producing tender young leaves throughout the winter. If you have a greenhouse you can also experiment with many other greens during the winter, including mustard greens, lambs lettuce, arugula, mache, and “Asian greens” such as pak choi, tatsoi and mizuna.
• Winter squashes grow best in areas where it’s not very cold in the winter. The seeds are planted right in the ground, such as in rows or hills, or placed into aged manure or dug deep into the ground. They need a lot of space and water to thrive and have a long growing season. They are usually planted in late summer.

Risks and Side Effects

Although most people can benefit from adding a variety of winter vegetables to their diets, those with certain medical conditions may have to limit or avoid some varieties due to the presence of certain types of carbohydrates or minerals.

For example, people who are sensitive to FODMAPs may need to limit the amount of cruciferous veggies they consume, and those with kidney-related issues may need to watch their potassium intake from root veggies due to the effects on kidney function, especially if they take medications to control their blood pressure.

Some winter veggies, such as beets and squash, are also a bit higher in carbs and sugar compared to non-starchy veggies, so they may need to be eaten in only small amounts if someone is closely watching blood glucose levels or following a low-carb diet or keto diet.

Conclusion

• Winter vegetables are those that grow in the cold months of the year, usually from November through March. Some of the most popular types include cruciferous veggies like broccoli and Brussels sprouts, greens like escarole and kale, beets, onions, carrots, fennel, and winter squash.
• Depending on the specific kind, benefits of adding these veggies to your diet include supplying you with vitamins C, A and K for immune support; potassium and magnesium; fiber; prebiotics; and various antioxidants.
• Some ideas for preparing them at home include making roasted vegetables, veggie soup and stews, omelets, veggie burgers, stir-fries, and “faux potatoes.”
• Eating seasonally also benefits local farmers, and the produce is usually fresher, tastier and more nutritious than food consumed out of season.

The post Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes) appeared first on Dr. Axe.

Diets rich in antioxidants — which help to fight against free radical damage that contributes to aging and disease — are recommended for people of all ages. One group of foods that provides some of the highest contents of antioxidants, in addition to many other essential vitamins and minerals, is leafy greens, such as popular types like kale and spinach.

Researchers have found that a diet inclusive of dark leafy greens can defend the body against experiencing cellular damage, which is associated with health problems, such as:

• neurodegenerative diseases
• heart disease
• diabetes
• certain types of cancers
• earlier mortality

Top 11 Leafy Greens

Which are green leafy vegetables?

Leafy greens are considered to be any type of plants with leaves and/or stems that are eaten as vegetables. This category includes various types of salad greens, pot herbs, vegetable greens and microgreens.

Which are the best leafy green vegetables?

“Dark leafy greens” are among the healthiest because a rich/deep green color indicates a high level of antioxidants. While there isn’t necessarily just one type of green veggie that is the best, some of the richest in nutrients include:

1. Watercress
2. Kale
3. Swiss chard
4. Microgreens (like broccoli, kale and cabbage sprouts)
5. Spinach
6. Mustard greens
7. Dandelion greens
8. Collard greens
9. Turnip greens
10. Beet greens
11. Bok choy

Is broccoli a leafy green? Broccoli — along with Brussels sprouts and cauliflower — is actually a cruciferous vegetable rather than a leafy green.

However, it’s possible to eat broccoli microgreens, which are seedlings of edible vegetables that are eaten just when the leaves have developed, rather than when the vegetable has fully matured.

Related: 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits)

Benefits

Because they’re loaded with nutrients and phytochemicals but very low in calories, there are loads of benefits of leafy greens. In fact, these veggies are among the most nutrient-dense foods available to us, considering they are low in sugar, carbohydrates, sodium and cholesterol.

What are leafy greens rich in? Some of the vitamins, minerals and antioxidants found in most greens include:

• vitamin C
• vitamin E
• vitamin A/beta-carotene
• vitamin K
• folate
• fiber
• antioxidants
• polyphenols
• flavonoids
• lutein
• carotenoids
• sulforaphane
• and more

They also provide a hefty dose of magnesium, iron, potassium and calcium.

Here’s more about the benefits of eating leafy greens:

1. High in Cancer-Fighting Compounds

Almost all leafy greens are full of cancer-fighting compounds that help protect healthy cells from being damaged. For example, kale and other veggies in the Brassica family contain glucosinolates, quercetin, kaempferol and beta-carotene, which have all been shown to have anti-cancer effects.

According to the U.S. Department of Agriculture, “Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer.”

Folate is also found in dark leafy greens, such as spinach and collards, which is needed to facilitate normal cell division and repair cells that defend against cancer development. For instance, there’s been a link found between higher intake of folate and lower risk for colon, breast, cervix and lung cancers.

2. Support Heart Health

Eating greens, such turnip greens, spinach and Swiss chard, will boost your intake of anti-inflammatory compounds along with potassium, which is necessary for maintaining healthy blood pressure and for muscle and nerve functioning.

A higher intake of fiber from vegetables is also associated with a lower risk for cardiovascular issues, like high cholesterol and coronary artery disease. Additionally, high vitamin K intake supports normal blood clotting and assists in arterial health.

3. Aid Digestion

Greens contain a combination of dietary fiber, electrolytes, such as magnesium and potassium, and glucosinolates that can help support detoxification and liver health by facilitating the production of important enzymes. They’re also capable of reducing constipation when consumed as part of a high-fiber diet.

These veggies are also beneficial for maintaining metabolic health and keeping your energy up due to being good sources of B vitamins, folate and iron — which are needed for nutrient absorption, healthy blood flow, prevention of anemia and fatigue, and more. 

4. Help Protect Your Eyes and Vision

Most leafy greens contain high amounts of the antioxidants called lutein and zeaxanthin, as well as beta-carotene and vitamin C, which are known to protect eyes from oxidative damage and vision-related problems, such as macular degeneration.

5. Can Help You Maintain a Healthy Weight

Greens are low glycemic index foods that can help fill you up without adding many calories to your diet. Enjoying a daily salad, side of steamed greens or green smoothie is one way to help you maintain a healthy body weight.

Greens are especially recommended for people susceptible to type 2 diabetes, since they have anti-inflammatory and antioxidant properties.

6. Protect Cognitive Health

Studies have found that consumption of approximately one serving per day of green leafy vegetables daily can help slow cognitive decline (such as by lowering the risk for Alzheimer’s and Parkinson’s).

Other benefits of eating dark leafy greens include:

• supporting healthy blood clotting
• maintaining bone strength
• lowering the risk for type 2 diabetes
• fighting insulin sensitivity

How to Add to Your Diet

Many greens can be enjoyed both raw or cooked — however there are pros and cons to both approaches. For example, cooking greens can improve their taste and make their antioxidants more available, but it may also reduce levels of vitamin C.

For ideas on how to eat more leafy greens, try the following:

• Steam or sauté bitter greens like mustard, dandelion or kale to make them more appetizing.
• Add microgreens to sandwiches, salads, wraps or to garnish soups.
• Toss a handful into a green smoothie. Spinach and kale are popular for this use. Trying combining them with apple, mango, pineapple, raw honey and fresh ginger.
• Make pesto sauce using your favorite greens and herbs. Try blending together one cup of microgreens, one up of basil or cilantro, one chopped shallot, one minced garlic clove, zest and juice of 1/2 lemon.
• Add some greens, such as Swiss chard or mustard greens, to whole grain pasta dishes along with garlic, olive oil, cherry tomatoes and chopped basil.
• Try having greens such as bok choy or mustard greens Asian-style by sautéing them with soy sauce, garlic and sesame oil.
• Sub collard greens for a regular wrap or bread to make a low-carb sandwich. Blanch the greens in boiling water for about three to five minutes first to soften them.
• Throw some veggies such as beet or turnip greens into an omelet to add volume and nutrients.
• Stuff a wrap or sandwich with watercress for a tasty “bite” and also to boost your vitamin and mineral intake.

Risks and Side Effects

While they are generally health-promoting foods and unlikely to cause side effects, greens can potentially contain harmful bacteria and microbes if they are aren’t transported and stored properly, such as E.coli, Salmonella, Listeria and Cyclospora.

To help reduce the risk for eating contaminated veggies, rinse all fresh produce well under running water to help remove some of the germs and dirt. Also check expiration dates, and check to see if your prepackaged leafy greens are labeled ready to eat, triple washed or no washing necessary, so you know how well they need to be cleaned.

Store pre-cut and packaged greens and salads in the refrigerator at a temp that is 40 degrees Fahrenheit or below. Don’t leave greens out at room temp for more than several hours, which can cause bacteria to grow.

Conclusion

• Leafy greens are some of the most nutrient-dense foods and are considered important additions to a healthy, anti-inflammatory diet.
• They are loaded with disease-fighting nutrients and antioxidants, such as vitamins C, A and K; flavonoids; carotenoids; fiber; folate; and more.
• Some of the healthiest types to focus on include spinach, kale, mustard, dandelion, turnip greens and bok choy.
• These veggies can help protect you from heart disease, obesity, diabetes, vision loss and some cancers.

The post Top 11 Leafy Greens (& Their Benefits) appeared first on Dr. Axe.

Historically, the shallot has been used for both for its nutritional and aromatic properties in Indian, Asian, French and Mediterranean cooking. Are shallots good for you? You bet. They not only add a sweet and pungent flavor to recipes, but they also come loaded with antioxidants, vitamin A, vitamin C and some important minerals, too.

The shallot is considered an important plant in Indian medicinal practices and is commonly prescribed as an effective remedy for several ailments in Ayurvedic medicine. In fact, it’s been used to heal numerous bodily conditions for thousands of years – both internally and externally, thanks to its natural “cooling” effect on the body. This makes shallots (and onions too) beneficial for lowering inflammation, muscle aches, swelling and water retention.

You may be wondering a few things, such as: What can I use shallots for? Are shallots better than onions? And can I substitute an onion for a shallot? Just like other vegetables that have a similar taste, including onions and garlic, shallots can either be eaten raw or cooked, which makes them versatile and easy to incorporate into recipes. Studies suggest that fighting cancer, reducing food allergies, and enhancing detoxification are all known benefits of eating this vegetable.

What Are Shallots?

What is a shallot exactly? Are shallots onions? A shallot, which has the scientific name Allium cepa (or previously aggregatum), is a type of onion and a member of the Amaryllidaceae plant family (also called the allium family), which includes more than 1,600 different plant species.

Shallots, onions and garlic all are bulbs, or underground stems, that have strap-like leaves, strong tastes and a high concentration of antioxidants. Just like with onion nutrition and garlic nutrition, shallot nutrition is known to have potent anti-cancer properties and immune-enhancing effects.

Shallots are smaller than white, yellow and red onions. Today, many types are grown around the world, with their skin color varying from golden brown to gray to light red. Most shallots have a copper-colored peel and an off-white flesh, which is sometimes broken up by green or magenta lines.

Compared to white and yellow onions, shallots are described as having a richer and sweeter taste. Some people also describe their taste as more potent, while others say they are more subtle. This seems to depend on size. Smaller ones usually taste milder.

The fact that shallots and other onions have “bite” in terms of their flavor is a sign of their nutrient content. Their pungent flavor is believed to an indication of their blood vessel-dialing properties and ability to improve circulation and lower disease-causing inflammation. This is the reason why the shallot is known as a heart-healthy food, just like garlic is.

In Ayurveda, shallots are thought to contain five of six types of tastes that foods are classified by: sweet, sour, bitter, spicy and astringent. This is why “a little goes a long way” when you use this ingredient when cooking — it makes a big impact even when you use such small amounts.

The shallot is thought to have originated in Central or Southeast Asia thousands of years ago. The vegetable quickly traveled from there to India and regions within the eastern Mediterranean, where it is still widely used today.

What is a it named in different parts of the world? The name “shallot” dates back to Ancient Greek times, but around the world shallots go by many different names. The Indian names include kanda or gandana, while ham, brambang and other names are used in places like the Philippines and Thailand.

Types

• Brown shallots (also known as English or Dutch) are the most commonly available in many parts of the world. These are small, have a light brown skin and have a mild flavor.
• Pink shallots have a pink skin and a crisp texture. Their flavor is more pungent. These are sometimes called “false shallots” or “Jersey shallots.” Their skin is pinkish-orange, and their flesh is usually white to light purple.
• Banana shallots are the largest variety. They have a smooth, tan-colored skin and are slightly milder in taste.
• Asian shallots are smaller and have a deep purple color.
• French gray shallots, also known as griselles, are pear-shaped and have a subtle flavor.

Health Benefits

1. High Source of Antioxidants

Are shallots better than onions in terms of their antioxidant health benefits? Even though used less often in recipes, they are thought to contain more flavonoid and phenol antioxidants than most other members of the onion family. This makes them one of the best anti-inflammatory foods for reducing free radical damage and fighting various chronic diseases.

Two sets of compounds make up the majority of shallots’ known healing properties: sulfur compounds, such as allyl propyl disulphide (APDS), and flavonoids, such as quercetin. These compounds’ effects are primarily how both onions and garlic have benefits for reversing disease.

According to a report published in the Indian Journal of Experimental Biology, both onions and garlic contain protective sulfur-containing compounds mainly in the form of cysteine derivatives called cysteine sulfoxides. These wind up naturally decomposing when you eat them because they interact with your digestive enzymes, in the process producing beneficial compounds called thiosulfinates and polysulfide. These special decomposed products are considered valuable but delicate. They are mostly found in the oils of onions and garlic.

Because they hold the majority of sulfoxides, the oils of shallots (and other onions too) possess “antidiabetic, antibiotic, hypo-cholesterolaemic, fibrinolytic and various other biological actions.” This means they can help control blood sugar levels, help prevent insulin resistance, fight bacterial and viral infections, help lower cholesterol levels naturally, and prevent blood clots from forming. Other studies also show that allium veggies or herbs have anti-inflammatory and antimicrobial properties that benefit skin, blood vessels, digestive organs and muscle tissue.

2. Cancer Fighting

You probably already know there’s a strong link between cancer prevention and your diet. Research published in the Asian Pacific Journal of Cancer Prevention in 2012 showed that ethyl acetate extracts (EEOs) found in shallots and other onions have potent inhibitory effects on animal fatty acid synthase (FAS) that help slow down the growth of cancerous cells.

What is a shallot capable of helping with when it comes to cancer prevention? The ability to induce apoptosis, or self-destruction and death of dangerous cells, is well-researched in allium vegetables. This appears to be especially beneficial for fighting some of the most common types of cancers, including breast, stomach and colon cancers.

Results from one large case study indicate that consumption of allium vegetables may considerably reduce the risk of stomach cancer. The association was investigated in the Netherlands Cohort Study on diet and cancer, which started in 1986 and followed 120,852 men and women ranging in age from 55 to 69 years. A strong inverse association between onion consumption and stomach cancer incidence was found, and many other studies have found similar findings.

3. Improve Heart Health

Onions’ many antioxidants, including allicin and quercetin, are considered anti-hypertensives. Based on human and animal studies, onions’ quercetin may reduce blood pressure. Allicin is a special and somewhat unique compound found in shallots, garlic and other onions that is released when you puncture their skin.

According to a 2013 review done by the Department of Applied Biology at Hong Kong Polytechnic University, “Allicin was discovered to further protect the cardiovascular system by enhancing antioxidant status and lowering the level of reactive oxygen species and stimulating the production of glutathione.” Glutathione is often called a “master antioxidant” and known for powerfully improving health in multiple ways.

Allicin compounds can inhibit a certain reductase enzyme that is produced in the liver in order to make cholesterol. They help improve circulation and dilate blood vessels, which makes them a great food for lowering high blood pressure.

Shallots are also a good source of potassium. Potassium helps regulate your body’s fluid levels and plays an essential role in nerve and muscle functioning, including one of your one most important muscles: your heart. Eating plenty of potassium-rich foods supports a healthy metabolism since this mineral is needed to break down carbohydrates into usable energy. Plus potassium is linked to cardiovascular health by way of helping lower high blood pressure and offsetting the effects of a high-sodium diet.

4. Might Help Fight Obesity

Some studies have found that EEOs present in shallots can also suppress lipid (or fat) accumulation and potentially help prevent obesity. Since obesity is closely related to heart disease, diabetes and cancer formation (obese patients are considered to be at an elevated risk of developing various cancers and other chronic diseases), onions might be useful for preventing both weight gain and obesity-related complications.

5. Help Prevent or Treat Allergies

Results from numerous studies have shown that shallots have promising anti-allergic effects that can be attributed to their anti-histaminic, anti-inflammatory and antioxidant activities. A study published in the Journal of Medicinal Food found that shallots and onions are effective for impacting various events responsible for allergic reactions.

When shallot extract was given to mice, they experienced a reduced histamine release and other benefits related to common allergy symptoms. A substantial reduction in lipid peroxidation within the lungs was found, and a higher level of protective antioxidant activity, especially superoxide dismutase activity, was also observed with lung tissue. This means that shallots and onions can help reduce symptoms of certain allergies.

6. Have Antibacterial and Antiviral Properties

Both shallots and garlic produce biochemical reactions that are known to fight infections, viruses and inflammation. When various immunological parameters of the shallot have been studied, researchers have found that the vegetable’s antioxidant enzymes (especially superoxide dismutase and glutathione peroxidase) help fight common illnesses and more serious infections, too.

Onions have also displayed antifungal activity against various fungi in many studies, including candida. If you want to fight candida symptoms naturally, low-sugar, healing veggies like shallots should be at the top of your list.

Research has found that onions contain natural antibacterial activities that can help alkalize the body and fight even strong, potentially deadly forms of bacteria. Allicin found in the shallot, onions and garlic is also a powerful antimicrobial that offers protection against a wide range of bacteria, including some multidrug-resistant bacteria that are especially dangerous.

7. Improve Circulation and Detoxification

Both shallots and garlic are thought to help remove carcinogens and toxins from the digestive tract thanks to their circulating-boosting abilities. According to traditional forms of medicine, something that tastes pungent on your tongue, including the shallot and garlic, are also thought to lower heat exhaustion and inflammation and prevent dehydration or overheating. This is one reason why onions are commonly eaten in many warm climate countries.

Onions can help stimulate digestive enzymes, heal the gut, lower oxidative stress within the digestive organs, and prevent inflammation associated with food allergies or sensitivities. They are also an effective ingredient for helping with liver detox.

8. Can Help Control Blood Sugar Levels

Onions are known to be natural anti-diabetics, since many studies have shown that they have beneficial effects on insulin and might also help control weight gain. Shallots and other alliums are thought to be a part of a diet that helps naturally treat diabetes since they have hypoglycemic-preventing effects that stimulate insulin secretions. This lowers inflammatory responses that are associated with diabetes and other autoimmune diseases.

According to researchers from the University of Michigan, eating large amounts of onions has been shown to lower blood sugar levels in people with diabetes, possibly by blocking the breakdown of insulin in the liver. APDS compounds in shallots have been shown to block the breakdown of insulin by the liver and possibly stimulate insulin production by the pancreas, which increases the amount of insulin within the blood and reduces glucose.

Nutrition Facts

One ounce of raw shallots (about 28 grams) contains approximately:

• 20.2 calories
• 4.7 grams carbohydrates
• 0.7 grams protein
• 333 international units vitamin A (7 percent DV)
• 0.1 milligrams vitamin B6 (5 percent DV)
• 2.2 milligrams vitamin C (4 percent DV)
• 0.1 milligrams manganese (4 percent DV)
• 93.5 milligrams potassium (3 percent DV)
• 9.5 micrograms folate (2 percent DV)
• 0.3 milligrams iron (2 percent DV)
• 16.8 milligrams phosphorus (2 percent DV)

In addition to the sulfoxides found in the shallot and other alliums, there are also peptides and proteins present that are capable of various immune-boosting activities — making the shallot an important source of therapeutic agents.

Vs. Onion

Shallots and onions are both members of the same plant family but different species. This means that they are related, but shallots are not “a younger version of an onion.” The shallot’s closest relatives are garlic, chive, leeks and Chinese onions.

Compared to onions, shallots are usually smaller, have finer layers and contain less water. They are also described as having a sweeter taste, which makes them the best complement to fish and chicken. Because they contain more water than onions, they usually require a longer cooking time to caramelize.

How to Choose

Similarly to how garlic grows, shallots are formed in clusters, which is why you might see several packaged and sold together. Their peak season is naturally through the summer months, but you can usually find them in larger grocery stores year-round.

What is a shallot supposed to look like? Healthy shallots have their skin on and don’t have any visible bruises. It’s best to buy ones that feel somewhat firm and store them at room temperature.

How can you tell if shallots are bad? Avoid shallots that have soft spots or damp or mouldy patches, which can indicate they are rotting.

Store them in a cool, dark, dry place with good air circulation. If you purchase them when fresh, they will stay good for several weeks. Shallots can also be chopped and frozen up to three months — just know that they will have less bite once defrosted.

How to Use

You can choose to eat shallots raw (they taste similar to red onions), cooked or even pickled in vinegar. Most often they are cooked, either by being sautéed in a pan or roasted.

It’s recommended that you peel shallots before eating them. To do this, trim off the top and then peel. Some people choose to first put shallots in boiling water for a minute which makes peeling easier.

It’s best to cut into fresh shallots just before you’re ready to use them, which will keep their delicate antioxidants better protected within their skin.

Some of the many ways you can prepare shallots include making:

• fried shallots/crispy shallots cooked in coconut or olive oil
• pickled shallots
• raw, minced shallots, which can be added to salad dressings
• roasted shallots
• caramelized shallots

You can try pan-frying shallots for about two to three minutes or roasting them for about 20 minutes. They make a great addition to sautés, stir-fries, whole-grain side dishes, salads, soups and casseroles.

Some flavors that shallots go well with include rosemary, thyme, balsamic vinegar and olive oil, so together these make a perfect sauce or marinade for lean beef or chicken recipes. Definitely try using shallots with garlic, since you’ll get double the immunity-boosting benefits that way. Also, try combining raw shallots with fresh fruit or vegetables to make healthy salsas (pineapple, jalapeno and shallot salsa, for example).

In the U.S, they tend to be more expensive than other onions because they are usually imported. They can also be more difficult to grow, especially when organically grown, which means lower yields and a higher cost.

Recipes

It’s considered a staple ingredient for adding nutrients, along with big flavor, to recipes around the world. For example, in India shallots are used in curries and different types of sambar, a staple lentil-based dish and shallots recipe. They are also commonly pickled in red vinegar to mellow out their “bite” a bit and then ­served along with sauces and papad on a mixed condiments tray.

In Iran, shallots, called mousir, are grated and mixed into dense-savory yogurt, which is served in almost every restaurant as a condiment for grilled kebabs. Throughout the Middle East and other parts of Asia, shallots are also pickled and used to make different types of sour side dishes consisting of a variety of vegetables soaked in vinegar. It’s common to find this type of dish in Iranian and Persian restaurants, for example.

In traditional Southeast Asian cuisines, including those of Vietnam, Thailand, Cambodia, Malaysia, Philippines and Indonesia, shallots and garlic are used together as spices and commonly eaten raw. They are usually paired with cucumbers when pickled in vinegar or sometimes fried in coconut oil to make crispy shallot chips.

Risks and Side Effects

Most people can eat shallots and other onions without any side effects, although for some they might be hard to digest or cause interactions with certain medications. Higher intakes of onions may worsen existing heartburn or acid reflux, for example, although they don’t usually cause heartburn in people who do not already have it.

Onions and shallots are also foods that can worsen IBS-related symptoms for some people, since they contain FODMAP carbohydrates that have the potential to cause digestive issues when they aren’t properly broken down in the gut. If you have IBS and related symptoms like constipation or bloating frequently, it’s worth doing an elimination diet and seeing if removing common-culprit foods like garlic and onions can help.

There have also been a small number of reports of allergies to onions, including among people with asthma, skin rashes and red, itchy eyes. Onions and shallots are safe for children and during pregnancy or nursing, but again they have the potential to add to acid reflux, which is something you’ll want to monitor.

Final Thoughts

• Shallots are a type of onion and a member of the Amaryllidaceae plant family (also called the allium family).
• They contain more antioxidants (flavonoids and phenols) than other members of the onion family. They can help reduce oxidative damage and fight various health problems like infections, high blood sugar levels/insulin resistance, blood clots and high LDL cholesterol levels.
• Shallots contain many antioxidant including sulfoxides, which give them antibiotic, antidiabetic and fibrinolytic properties.
• There are many types of shallots. The skin varies from pink to golden brown to gray to red, and shallots have a sweet, complex and slightly garlicky taste.
• Where can I use shallots? They can be eaten raw (usually in salads and dressings), cooked (such as sautéed or roasted) or pickled. Shallots are a good addition to salad dressings, fish and chicken dishes, stir-fries, sautés, salads, soups, side dishes, and casseroles.

The post Shallots: the Type of Onion with Cancer-Fighting and Heart-Improving Properties appeared first on Dr. Axe.

The potato is a staple food in American cuisine, often used as in side dishes to accompany a protein and vegetable. This vegetable is inexpensive, available worldwide and relatively easy to grow. So are potatoes healthy, and if so, how many should eat?

The biggest vegetable crop in the United States, potatoes are one of the most commonly eaten foods in the country. Although they aren’t as popular in recent decades because more people opt for low-carb foods, potatoes have served as a nutritious and filling food for centuries, beginning in South America.

They are underground tubers that grow on the roots of potato plants and one of the most popular root vegetables around.

Today, there are many types of potatoes at any local grocery store, but the humble white potato remains a classic and favorite fall vegetable. It’s commonly baked, mashed and fried and added to countless recipes, from stew to savory pies.

Health Benefits

Potatoes on their own offer a range of health benefits that come from their impressive nutrition content. Keep in mind, however, that once you start adding toppings, like cheese, sour cream, bacon or excessive salt, or you eat snack foods like potato chips, you counteract some of these potential benefits.

When you’re mindful of your portions and toppings, potatoes offer the following health perks:

1. High in Fiber

Potatoes are a good source of dietary fiber, which is key for digestive health. Eating high-fiber foods promotes regularity, supports weight loss and improves cardiovascular health. Fiber also promotes healthy cholesterol levels.

2. High in Vitamin C

Potatoes are considered a great source of antioxidants and vitamin C, a micronutrient that plays a role in maintaining the body’s connective tissue, protecting the heart, improving immunity and boosting the absorption of other consumed nutrients.

Research shows that vitamin C also promotes healthy skin and collagen formation, an important protein that aids wound healing and is used to form blood vessels, ligaments and tendons. As adults age, their collagen production declines, which is why eating vitamin C foods is beneficial.

3. Aids Digestion With Prebiotics

The resistant starch found in potatoes serves as a prebiotic, a non-digestible fiber compound that helps feed probiotics in the gut. Research suggests that increasing your intake of prebiotics may improve gut health and your body’s response to stress, reduce inflammation, aid weight loss, and improve digestion.

4. Good Source of Potassium

Potatoes are a good source of potassium, an essential nutrient that’s needed to maintain fluid and electrolyte balance in the body. Potassium is also required for several body functions, including maintaining hydration and allowing for organs such as the heart, kidneys and brain to work properly.

Studies show that eating high-potassium foods promotes heart health, helps lower blood pressure, reduces the risk of stroke, and may even prevent PMS cramps and muscle weakness.

5. Contains Vitamin B6

While not as high in vitamin B6 as animal meat, beans and seeds, potatoes are a good source of the micronutrient and therefore help maintain healthy metabolism and other important body functions.

Eating potatoes helps support brain function, improve mood, protect eye health and reduce inflammation because of their vitamin B6 content.

Potato Nutrition Facts (and Types)

Potatoes contain bioactive plant compounds that have health-promoting properties, including lutein, chlorogenic acid and glycoalkaloids. They are also rich in fiber and micronutrients.

One medium-sized baked potato (about 173 grams) with the skin contains roughly the following:

• 161 calories
• 36.6 grams carbohydrates
• 4.3 grams protein
• 0.2 grams fat
• 3.8 grams fiber
• 16.6 milligrams vitamin C (28 percent DV)
• 0.5 milligrams vitamin B6 (27 percent DV)
• 926 milligrams potassium (26 percent DV)
• 0.4 milligrams manganese (19 percent DV)
• 2.4 milligrams niacin (12 percent DV)
• 48.4 micrograms folate (12 percent DV)
• 48.4 milligrams magnesium (12 percent DV)
• 121 milligrams phosphorus (12 percent DV)
• 1.9 milligrams iron (10 percent DV)
• 0.2 milligrams copper (10 percent DV)
• 0.1 milligrams thiamine (7 percent DV)
• 0.7 milligrams pantothenic acid (7 percent DV)
• 0.1 milligrams riboflavin (5 percent DV)
• 3.5 micrograms vitamin K (4 percent DV)
• 0.6 milligrams zinc (4 percent DV)

Potatoes come in a variety of shapes, sizes and colors. The most common types of potatoes include:

• White and red potatoes: White, red, yellow, russet and fingerling potatoes are among the most common. They are low in price and easy to incorporate into meals. While other types of potatoes are higher in nutritional value, these are good sources of fiber, vitamin C, potassium and vitamin B6.
• Sweet potatoes: Sweet potatoes have an impressive nutrition profile, containing more fiber than white potatoes, plus over 400 percent of your daily recommended value for vitamin A. They are also rich in vitamin C, manganese, vitamin B6 and potassium.
• Purple potatoes: Purple potatoes have a nutty, earthy flavor and offer micronutrient levels similar to white potatoes. They are good sources of vitamin C and potassium and have a decent amount of protein per serving.

How to Choose, Cook and Use (Recipes)

Potatoes are available year-round in grocery stores. An uncooked potato has a shelf life of about one week and can be stored at room temperature.

Look for a firm potato that has smooth skin and no cracks, bruises or cuts. Before cooking, clean the skin of residual dirt, but keep the skin on when possible.

There are many ways to prepare potatoes and add them to meals. They can be:

• Boiled
• Baked
• Roasted
• Fried
• Microwaved

If you’re eating potatoes for their nutritional value, then baking, roasting or microwaving them are the best options. This allows for less nutrient leaching and doesn’t require cooking oils.

To roast potatoes, cut them into one-inch cubes, and toss them in olive oil, a pinch of salt and your favorite spices. Then spread them on a cooking sheet, and roast for one hour, or under tender, at 400 degrees, turning them twice.

Here are some other ways to cook with potatoes:

• Cheesy Potatoes Au Gratin made with fingerling potatoes, yellow squash and zucchini
• Potato Leek Soup made with Yukon potatoes, chicken, turkey bacon and fresh herbs
• Horseradish Mashed Potatoes make for an excellent Thanksgiving side dish

Risks and Side Effects

Potatoes belong to the nightshade family, along with eggplant and tomato. Some people are sensitive to nightshade vegetables and should avoid eating them or minimize consumption.

Avoid potatoes that have a green color and/or are sprouting because they may contain solanine, a toxic compound that may cause side effects like digestive problems if consumed.

It’s best to consume potatoes in moderation because they contain simple carbohydrates and a good amount of potassium, which can impact people with certain health conditions or on some medications, like beta-blockers.

Conclusion

• Potatoes are a staple food in American cuisine. They are inexpensive, available worldwide and versatile.
• Potatoes contain good amounts of fiber, vitamin C, potassium and vitamin B6. When consumed in moderation, they are a healthy food to use in recipes.
• Be cautious of potatoes that are fried or used in combination with unhealthy foods, like trans fats, cheeses, sour cream and processed meats.

The post Are Potatoes Healthy? Potato Nutrition, Benefits, Recipes & Side Effects appeared first on Dr. Axe.

Whether you’re using canned pumpkin to make homemade pumpkin bread or toasting pumpkin seeds after carving one at home, you might be curious about what type of pumpkin nutrition benefits there are.

Considering it’s one of the greatest sources of vitamin A, plus rich in other antioxidants and nutrients like fiber, pumpkin benefits include the ability to help support skin and eye health, keep blood pressure levels healthy, and even fight certain types of cancer.

Pumpkin Benefits

Is pumpkin a vegetable or fruit?

According to the Better Health Foundation, although we typically think of pumpkins as vegetables (since they are a type of squash), they are technically fruits. That’s because fruits are edible products of seed-bearing, flowering plants.

From a botanical standpoint, a pumpkin is a cultivar of winter squash that usually comes from the Cucurbita pepo  or Cucurbita maxima plants. It’s a member of the Cucurbitaceae plant family, which means it’s related to veggies and fruits like watermelon, zucchini and cucumber.

Less commonly, edible pumpkins are also sourced from squash cultivars including C. argyrosperma and C. moschata.

Not only can you eat the “flesh” of pumpkin (the smooth, orange filling), but you can also enjoy the seeds and even the leaves and juices from the plant, which are full of nutrients, including healthy fatty acids.

Pumpkins are thought to be native to North America, specifically Northeastern Mexico and the Southern U.S.

They are actually one of the oldest domesticated plants. It’s believed that tribes native to North America have been growing them since at least 5,000 BC.

What are the benefits of eating pumpkin? Here are five reasons to include pumpkin in your diet:

1. Very High in Vitamin A/Beta-Carotene and Other Antioxidants

According to one review focused on pumpkin nutrition benefits, this type of squash “contains several phyto-constituents belonging to the categories of alkaloids, flavonoids, and palmitic, oleic and linoleic acids. Various important medicinal properties including anti-diabetic, antioxidant, anti-carcinogenic, anti-inflammatory and others have been well documented.”

Beta-carotene is one type of carotenoid antioxidant that is responsible for pumpkins’ signature orange color. Beta-carotene is found in cancer-fighting fruits and vegetables that may help reduce the risk of some types of cancer, including colon and prostate cancer.

Studies have shown that eating produce rich in vitamin A/beta-carotene may not only defend against cancer, but also protect vision, prevent macular degeneration, and boost heart and neurological health. This is due to vitamin A’s ability to counteract oxidative stress and free radical damage, which harm healthy cells and neurons.

One study even concluded that high-beta-carotene diets can lower risk of all-cause mortality. Additionally, there’s evidence that high beta-carotene consumption can offer protection against obesity and risk factors for metabolic syndrome.

It’s thought that vitamin A is a potent regulator of adipose (fat) tissue development and is therefore important for obesity prevention.

2. Good Source of Vitamins C and E

Vitamin C that is found in pumpkin can help protect cells and tissues from damage — plus it supports synthesis of collagen protein, which forms and strengthens skin and other connective tissues. Vitamin C is also important for healthy immune system function, cancer prevention and neurological health.

Another vitamin with antioxidant effects that is found in pumpkin is vitamin E. Diets rich in vitamin E are linked to a reduced risk for heart disease, hormonal problems like PMS, Alzheimer’s disease, and skin issues like acne and wrinkles.

Vitamin E also seems to help prevent damage from free radicals and may decrease the risk of certain types of cancer, including colorectal and prostate cancer.

Pumpkin seeds are also sources of cancer-fighting compounds, which is why these seeds have been used in folk medicine as remedy for kidney, bladder and prostate cancer, along with other disorders such as erectile dysfunction, for centuries. Like vitamin C and vitamin E, pumpkin seed oil that is made from the seeds can help defend against skin damage and slow-healing wounds due to antioxidants, such as tocopherols, fatty acids and phytosterols.

3. Can Help Regulate Heart Health and Blood Pressure

Each one-cup serving of cooked pumpkin provides about 16% of your daily potassium needs. Potassium is an electrolyte that many adults lack in their diets, considering it’s primarily found in veggies and fruits such as bananas, potatoes, squash and avocados.

Consuming plenty of potassium offers benefits such as lowering the risk of high blood pressure, heart disease and having a stroke. It counteracts the effects of sodium in your diet, which many people eating a “standard American diet” consume too much of, helping to prevent hypertension.

In addition to potassium, pumpkin and pumpkin seeds provide other nutrients that promote cardiovascular health, including fiber and vitamin C. Fiber can promote healthy cholesterol levels, while vitamin C defends against oxidative stress.

4. Provides Fiber, Which Supports Metabolic and Gut Health

Studies show that eating a diet rich in plant foods, especially those high in antioxidants and fiber, helps decrease the risk of a number of chronic diseases — including metabolic syndrome, obesity and type 2 diabetes.

Fiber aids in gut health by promoting elimination and preventing constipation. It also “feeds” healthy probiotic bacteria in the gut and helps them thrive, while also helping to manage blood levels.

Another benefit of a high-fiber diet is that it helps make you feel full, which can allow you to control your calorie intake more easily and potentially manage your weight.

5. Provides Manganese and Copper

Adding pumpkin to your diet is beneficial for bone health because manganese helps defend against loss of bone density and fractures. Additionally, manganese has some anti-inflammatory properties and plays a role in cognitive, metabolic and joint health.

Copper is another mineral found in pumpkin that has a number of roles in helping form hemoglobin and collagen in the body. Copper also helps with synthesis of several enzymes and proteins that are involved in energy metabolism, DNA synthesis and respiration.

Related: What Is Hubbard Squash? Nutrition, Benefits, Recipes & More

Nutrition Facts

There are many things to love about pumpkin nutrition — including that this “fruit” is high in fiber, low in calories, basically fat-free, and full of vitamins and minerals, including vitamin A, vitamin C, potassium, copper, manganese and more. 

Pumpkin seeds (also called pepitas), on the other hand, are high in manganese, iron, zinc, magnesium, phosphorus, amino acids and even some antioxidants, such as phenolic compounds, vitamin E and carotenoids. Even the peel of pumpkin provides anti-inflammatory compounds that can help fight disease.

Additionally, pumpkin seed oil is created from this plant, which is a thick oil pressed from roasted pumpkin seeds that is high in beneficial fatty acids, such as oleic acid and alpha-linolenic acid.

According to the U.S. Department of Agriculture, one cup (approximately 245 grams) of boiled, unsweetened, mashed pumpkin contains about:

• 49 calories
• 12 grams carbohydrates
• 1.8 grams protein
• 0.2 grams fat
• 2.7 grams fiber
• 12,231 international units vitamin A (245% DV)
• 11.5 milligrams vitamin C (19% DV)
• 564 milligrams potassium (16% DV)
• 0.2 milligrams copper (11% DV)
• 0.2 milligrams manganese (11% DV)
• 0.2 milligrams riboflavin (11% DV)
• 2 milligrams vitamin E (10% DV)
• 1.4 milligrams iron (8% DV)
• 73.5 milligrams phosphorus (7% DV)
• 22 micrograms folate (6% DV)
• 22 milligrams magnesium (6% DV)
• 0.1 milligrams thiamine (5% DV)
• 1 milligram niacin (5% DV)
• 0.1 milligrams vitamin B6 (5% DV)
• 0.5 milligrams pantothenic acid (5% DV)
• 36.7 milligrams calcium (4% DV)
• 0.6 milligrams zinc (4% DV)

Is pumpkin a carb or protein?

One serving of pumpkin, equal to about 1/2 cup to one cup, contains more carbs than protein. While it’s relatively high in carbs for a veggie (which is how it’s treated, rather than a fruit), it’s also high in fiber. This lowers its net carb count.

For example, one cup of pumpkin has about nine grams of net carbs, which makes it moderately high in carbs if you follow a low-carb diet but not very high overall.

Pumpkin is not a very high source of protein, although it does contain several grams per serving. If you follow a plant-based diet and are looking for plant proteins, better option include beans, legumes, whole grains, nuts and seeds.

Pumpkin seeds, as opposed to the flesh of the fruit, are a bit higher in protein.

How to Add to Your Diet

In grocery stores and farmers markets you can find both fresh/whole pumpkins and canned pumpkin puree. The canned type is easier to use — you simply pop open the can, and it’s ready to go — however freshly carved and cooked pumpkin may taste a bit better and pack in even more antioxidants.

If you do choose to buy and cook whole pumpkins, look for those that feel heavy for their size, are firm, smooth and have no noticeable rotting spots. 

Pumpkin is used in a variety of cuisines around the world, including Chinese, Japanese, Korean, African, Cajun and Creole recipes. It pairs well with spices and flavors such as:

• cinnamon
• ginger
• cardamom
• turmeric
• nutmeg
• cayenne
• vanilla
• black pepper

Of course, in the U.S. it’s most popular during the fall when it takes center stage in recipes like pumpkin bread, lattes and muffins. It can also be used to make healthy desserts, puddings, soups, preserves and “butters,” and roasted and used in salads.

One secret benefit of using pureed pumpkin in recipes is that its natural sweetness and smooth texture can help cut back on the need for added sugar and fats like cheese, cream or oil.

Try some of these favorite pumpkin recipes:

• Pumpkin Spice Latte Recipe
• Gluten-Free Pumpkin Bread
• Pumpkin Marmalade
• Pumpkin Soup
• Spicy Roasted Pumpkin Seeds

Risks and Side Effects

Who should not eat pumpkin? If you’re allergic to other types of winter squash, avoid consuming pumpkin.

Like other canned goods, some canned pumpkin products are high in sodium, so stick to about one cup per day. You’ll also want to read ingredient labels carefully to avoid products with added sugar.

Conclusion

• Pumpkin is a type of winer squash that is technically a fruit. It’s an excellent source of vitamin A, plus supplies you with vitamins C and E, fiber, potassium, manganese, and more.
• Pumpkin nutrition can help support healthy eyes/vision, skin, a strong immune system, and cardiovascular, digestive and skeletal health.
• You can either purchase canned pumpkin puree (opt for the unsweetened type) or make your own. Use the flesh/puree in recipes including desserts, soups, pies, marmalades, muffins, breads and lattes.
• The seeds are also rich in healthy fatty acids and minerals. They can be roasted and snacked on or added to salads and trail mixes.

The post Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More) appeared first on Dr. Axe.

Root vegetables have been a staple in many South American and Asian diets for thousands of years. In fact, records show that certain root veggies like sweet potatoes were important ingredients in folk medicine over 5,000 years ago, and they’ve supported undernourished populations around the world ever since.

Starchy veggies provide vital nutrients like vitamin A, vitamin C, potassium, magnesium and dietary fiber; plus, they’re versatile, inexpensive and easy to prepare. Today, strong evidence suggests root vegetables health benefits may include helping fight cancer, diabetes, obesity as well as inflammatory-based disorders like heart disease and arthritis.

When it comes to replacing grains in your diet (especially refined grains) with root vegetables, there are many benefits. First off, all root vegetables are naturally gluten-free, while many grains — especially the most popular kinds like wheat — are not. Because gluten can cause digestive issues and even autoimmune reactions in some people, root vegetables are a good carbohydrate alternative.

What Are Root Vegetables?

Root vegetables, also called tubers or starchy vegetables, are considered all veggies that grow underground. A root vegetable is defined as “a fleshy enlarged root of a plant used as a vegetable, for example a carrot, rutabaga or beet.” Many are also some of the top fall vegetables.

While technically not all root veggies are tubers (which are defined as geophytes, a botanical term for plants with their growing point beneath the soil), the term “tuber” is commonly used to describe many root veggies. Other types of veggies that we classify as root vegetables are many bulbs, corms and rhizomes. These include veggies like potatoes, sunchokes and yams that are not actually roots but still grow underground.

What is considered a root vegetable? Let’s look at some of the most common questions people have about different types of root vegetables:

• Are potatoes root vegetables? Yes! They are one of the most popular root vegetables in the world.
• Is a sweet potato a root veg? You bet. All types of potatoes (including Yukon, sweet, purple, red, etc.) are considered by most to be root vegetables.
• Is an onion a root vegetable? Yes, most would consider onions, along with garlic, ginger and shallots, to be root veggies because they are bulbs that grow underground. Onions are members of the Allium vegetable family, which includes garlic, onions, leeks, chives, scallions and shallots.
• Is broccoli a root veg? No, broccoli is considered a cruciferous vegetable and a member of the Brassica plant family.
• Is a cucumber a root vegetable? Nope, cucumbers grow above ground and are related to other veggies in the Cucurbits plant family, such as melons, pumpkin, summer squash, etc.

Examples of common types of root vegetables include:

• potatoes
• beets
• parsnips
• carrots
• celeriac
• sweet potatoes
• fennel
• Jerusalem artichokes
• jicama
• yams
• radishes
• turnips

Turmeric, garlic and ginger are also root veggies, even though we think of them more as spices.

Other less common types of root vegetables, at least in the U.S. and many Western countries, include:

• batata
• arrowroot
• boniato
• burdock root
• taro
• daikon
• water chestnuts
• cassava

Root vegetables are truly natural, unadulterated sources of complex carbohydrates, antioxidants and important nutrients. Plus, they tend to be lower in calories, have a lower glycemic index load, and cause fewer digestive or inflammatory issues than many grains do.

Something that makes root veggies interesting is they are “storage organs” for plants, since they hold energy in the form of carbohydrates. Unlike other fresh vegetables, they can stay fresh for months when stored in a cool, dark place, such as a cellar.

While their exact nutrition content differs between various types, most root veggies have about 50–100 calories per ½ cup cooked serving and three or more grams of fiber. This makes them nutrient-dense choices and a preferred way to add starch and sweetness to your diet naturally.

Top 10 Root Veggies

1. Sweet Potatoes/Yams

These are probably most people’s top pick for a tasty root vegetable that has so many uses. Sweet potato benefits include a very high supply of vitamin A (they’re one of the best sources on Earth), potassium, vitamin B5 and vitamin C — in addition to fiber and slow-absorbing starch. They also contain antioxidants/phytonutrients, including chlorogenic acid and anthocyanins.

Even though they’re called “sweet,” they’re actually lower on the glycemic index than regular white potatoes and help stabilize blood sugar better.

Did you know that there are actually more than 200 varieties of yams in existence? What’s the difference between yams and sweet potatoes?

Sweet potatoes are lower in calories and higher in antioxidants, but yams contain higher levels of potassium. They have a similar taste and texture, so both make great choices.

2. Russet or Yukon (White) Potatoes

White potatoes might get a bad rap, but the truth is they do provide plenty of antioxidants and nutrients. In fact, studies have found that potatoes are the largest contributors of vegetable phenolics and antioxidants to the American diet.

Potato nutrition benefits include being a very high source of potassium, which is important for building strong bones and supporting heart health. In fact, potatoes can help lower your risk for dangerously low potassium even more than bananas and sweet potatoes. They have about 20 percent or more of your daily potassium needs in every potato.

White potatoes also contain a good dose of manganese — about 22 percent of your daily value in one potato — which is important for bone and nerve health.

Consider potatoes to be in a separate category from fresh vegetables when it comes to portion, which means about ½ cup to 1.5 cups per day is best. You also want to limit the amount of processed potatoes and sodium you consume.

To preserve their potassium and other nutrients best, eat the skins and only lightly cook them — which means no deep-fried French fries!

3. Carrots

Carrots are one of the most popular veggies worldwide and can be eaten raw, cooked or juiced. Carrots and carrot juice get their signature orange color from antioxidants called carotenoids, which are known for protecting the eyes and skin.

Carrots also supply lycopene, lutein and zeaxanthin antioxidants. In addition to high levels of vitamin A, carrots also provide a good dose of vitamins C, D, E and K — plus magnesium, potassium and calcium.

4. Parsnips

As a member of the same plant family as carrots, parsley and celery, parsnips have a lot of the same benefits of celery, carrots and parsley. They’re a great source of dietary fiber, folate, potassium and vitamin C.

About a ½ cup of cooked parsnips provides three grams of dietary fiber. A high percentage of parsnips’ fiber is soluble, which is linked to a decreased risk of diabetes and high blood cholesterol.

This same size serving also provides about 11 percent of your daily folate, which is important for energy, metabolism, nervous system health, synthesis of DNA and red blood cells formation.

5. Beets

Beet benefits are plentiful thanks to their high antioxidant content, including the unique phytonutrient called betalain. Along with broccoli and peppers, beets have been found to have the highest antioxidant content and oxygen radical absorbance capacity (ORAC) values of 27 vegetables commonly consumed in the United States.

Some evidence shows that beets can enhance your endurance during athletic performance and help you recover from exercise better. Beets naturally contain nitrates, which the body easily uses for muscle recovery, improved circulation, lower inflammation and increased physical performance.

Studies show that supplementing with the type of nitrates found in beets allows athletes to shave minutes off their race times and experience less bodily stress from the exercise. Beets also naturally alkalize and detoxify the body and support hormonal health.

6. Turnips

Turnips are a member of the cruciferous family of vegetables, so they’re related to cancer-fighting veggies like broccoli, collard greens, cabbage, kale and Brussels sprouts. Like other cruciferous foods, turnips and turnip greens contain a type of phytonutrients called indoles that are known to reduce your risk for cancer, especially of the prostate, lungs, stomach and colon.

High in calcium, magnesium and potassium, they’re also a heart-healthy food that supports balanced blood pressure, cholesterol and triglycerides.

7. Rutabaga

Rutabagas are essentially a cross between cabbage and turnips, so they provide many of the same benefits. They’re high in fiber and a great source of vitamin C, with about 47 percent of your recommend daily intake.

Additionally, they’re a high source of zinc, which plays a role in immune health, brain function, mood regulation, metabolism and protection from physiological stress. With a similar taste to turnips and white potatoes, they come out great when roasted and caramelized.

8. Butternut Squash

With a high supply of beta-carotene, butternut squash not only tastes great, but it’s an immune system booster. Generally speaking, the darker the orange hue of vegetables, the higher the content of beta-carotene.

Like other carotenoids, beta-carotene can help turn up communication between cells that destroy cancerous tumor growth and promote lower levels of toxicity. Butternut squash tastes great roasted but can also work in baked goods to take place of sugar or excess butter and dairy.

9. Winter Squash

Just like closely related butternut squash, winter squash provides protective antioxidants, including alpha-carotene, beta-carotene, lutein, zeaxanthin and beta-cryptoxanthin. These are considered essential for eye health and preserving vision into old age since they protect the cornea, macula and retina from damage.

Winter and butternut squashes both have high starch contents, which means they contain polysaccharides found in their cell walls. These polysaccharides include pectins and other starch-related components that have antioxidant, anti-inflammatory and anti-diabetic properties.

10. Jerusalem Artichokes

An extremely good source of fiber, every one-cup serving of cooked Jerusalem artichokes (also called “sunchokes”) provides 10 grams of fiber, in addition to three grams of protein and just 100 calories. They’re also a great source of vitamin A (with about 25 percent of your daily needs in every serving), plus iron and potassium.

In fact, as one of the highest plant sources of iron with 28 percent of your needs, Jerusalem artichokes combat iron deficiency and are a great way to support nerve health, red blood cell formation, anemia prevention and a healthy metabolism.

Related: Horseradish Root Helps Prevent Respiratory Illness, UTIs & Cancer

Health Benefits

1. Provide Complex Carbs and Starch

Roots and tubers are considered important sources of energy as starch. While the average person consumes way more carbohydrates than may actually be beneficial, many people still feel and operate their best when they consume a certain moderate level of carbs from natural sources.

Starchy root vegetables are a great way to obtain fiber and nutrients along with some complex carbs and relatively little sugar. This especially applies if you’re an athlete, child, someone looking to gain weight or if you exercise a lot. Starchy veggies also help fulfill “carb cravings” or a sweet tooth without bombarding your body with sugar and inflammatory refined grains.

What about if you follow a low-carb diet? What root vegetables are low-carb?

Root veggies are generally higher in carbs than other veggies, such as leafy greens or cruciferous veggies. Although they contain some natural sugars in the form of starch, root veggies are high in fiber and therefore still mostly considered foods that are absorbed relatively slowly. If you do choose to include root veggies in your low-carb diet, some of the best low-carb root vegetable options are parsnips, carrots, beets, rutabaga and celeriac.

2. High in Fiber

High-fiber foods stay in your digestive tract longer, and in the process, they keep you full. Part of their fiber also holds valuable polysaccharides, which are found in plant foods and shown to exhibit multiple biological activities, including anti-carcinogenic, anticoagulant, immune-stimulating and antioxidant effects.

A high-fiber diet not only helps prevent inflammation and disease formation, but it also works wonders for helping with digestion and preventing IBS or naturally relieving constipation.

While many grains, especially refined grains and flour products that are low in fiber, are considered “fast carbs” that spike blood sugar abruptly, root veggies are known for being “slower-burning carbs.” According to many large studies, like one that appeared in the European Journal of Clinical Nutrition in 2012, higher root vegetable intake is even associated with a reduced risk for diabetes.

3. Good Source of Vitamins A and C

Root vegetables are some of the best sources of carotenoid antioxidants and vitamin A and C in the world. Beta-carotene, a precursor to active vitamin A, is found in high quantities in sweet potatoes, carrots, beets and other root vegetables and is crucial for lowering inflammation, protecting skin and eye health and fighting free radical damage.

Both vitamin A and vitamin C foods benefit the immune system by lowering inflammation that is at the root of most chronic diseases, like cancer and heart disease.

There are two types of vitamin A that we acquire from foods. The type found in root veggies and other colorful fruits and vegetables is called “pro vitamin A,” a type of carotenoid antioxidant that is converted to retinol by the body after the food is ingested.

Beta-carotene, a type of carotenoid found primarily in plants, needs to first be converted to active vitamin A in order to be utilized by the body.

4. Can Help You Lose Weight

One of the secrets to losing weight fast and easily is to up your fiber intake. While you might be hesitant to include more root vegetables in your diet because they’re starchy and higher in carbs than other veggies, their fiber can actually help you lose weight because it fills you up.

Compared to grains, most root vegetables are lower in calories and lower on the glycemic index, which means they won’t spike your blood sugar as quickly or drastically.

The fiber in starchy veggies slows down the release of glucose (sugar), which is important for energy and insulin balance. Starchy vegetables eaten with a balanced meal can help control appetite and delay hunger cues, which is important for weight management, fighting cravings and reducing the risk of insulin resistance.

5. Help Maintain Healthy Skin and Eyes

If you want healthy, glowing skin, consider eating more root vegetables. Many are packed with beta-carotene and vitamin C that help build and defend skin cells. A high content of beta-carotene is used to convert vitamin A in your body that triggers DNA to produce new skin cells.

Beta-carotene also helps reverse free radical damage, which can lead to age-related eye disorders, sun spots, wrinkles, UV damage and potentially skin cancer. In fact, a diet high in vitamin A and vitamin C can act like a natural treatment for macular degeneration, cataracts, glaucoma and skin cancer.

6. Contain Anti-Cancer Antioxidants

You may not think of things like potatoes and turnips as high-antioxidant foods, but they definitely are. Many root vegetables are great sources of antioxidant flavonoids, which are actually responsible for some of their deep colors — like the orange of sweet potatoes or purple of beets.

Considered to be alkalizing and anti-inflammatory foods, nearly all root veggies supply carotenoid antioxidants like lutein and zeaxanthin, but that’s not all. Purple sweet potatoes contain the antioxidant anthocyanin, which has been shown to preserve cognitive function and stop oxidative damage and degeneration of the brain.

Meanwhile, beets contain betalains, which are highly anti-inflammatory.

7. Help Lower Cholesterol and Improve Heart Health

A high-fiber diet filled with whole foods containing both soluble and insoluble fibers is key for heart health and balanced cholesterol and triglyceride levels. Eating fiber is a way to naturally lower cholesterol because it binds to cholesterol particles and helps carry them out of the body. This means cholesterol is less able to form sticky plaque buildup in arteries, which can raise the risk of heart disease, heart attacks or strokes.

Many root vegetables also are potassium-rich foods, which is beneficial for healthy blood pressure, nerve signaling and fluid balance.

A 2009 study published in the Journal of Diabetes Science Technology found that a Paleolithic-type diet improved both cardiovascular risk factors and glycemic control when compared to a standard diet or even “diabetes diet.” While the Paleo diet included root vegetables, it did not include any type of grains.

The results showed that the group following the Paleolithic diet for three months experienced statistically significant lower mean values of hemoglobin A1c, triglycerides, diastolic blood pressure, weight, body mass index and waist circumference.

8. Help Fight Cancer and Cognitive Disorders

Vitamin A found in many root vegetables has been correlated with better brain function, cognitive health and cancer protection. Inflammation and oxidative stress are two primary causes of cancer formation, but vitamin A, vitamin C and other antioxidants can help boost cellular health and lower the body’s inflammatory responses.

This means better protection against a dangerous overreaction to things like a poor diet, exercise, UV light, pollution and environmental toxicity. Reduced levels of inflammation are also correlated with a lower risk for neurodegenerative diseases, like Alzheimer’s disease, dementia and Parkinson’s disease.

Where to Find and How to Use

Look for root vegetables at your local farmers market, grocery stores or health food stores. Most root veggies should appear smooth, be firm to touch, and be completely free of soft or mushy spots. Ideally, the skin will appear free of deep or dark blemishes, but a bit of dirt is nothing to worry about, especially if you purchase organic veggies — which is recommended.

The best way to store root vegetables is to keep them somewhere cool, which will help keep them fresh for weeks and even months. For example, some people like to keep potatoes, sweet potatoes and onions in a cool or room-temperature dark cupboard in their kitchens or even in a cellar or cool basement. Most other root vegetables are best kept in the refrigerator.

Cooking Root Vegetables

When it comes to cooking root vegetables, you have several options: They can be roasted/baked, boiled, slow-cooked, grilled or cooked in an instant pot. Most chefs recommend cooking them in a very hot oven around 425 degrees Fahrenheit.

You can peel the vegetables first if you prefer, and then cut them into 1- to 2-inch chunks. Toss them with some quality butter or coconut or avocado oil and a sprinkling of salt and pepper, and bake for between 20 to 45 minutes depending on the kind and size.

To grill root vegetables, halve or thickly slice them, and grill about 10 minutes per side. You can also bring a big pot of water to a boil, add salt and cook your vegetables until they are tender, for about 20 minutes.

How Much Should You Include in Your Diet?

This depends a lot on your individual needs, body type, metabolism and level of physical activity. For example, people who exercise often can get away with eating more carbohydrates in general than people who are more sedentary.

Aim for one to two small servings of various root vegetables a day, and see how your body responds. Each serving should be about ½ cup cooked.

As part of an otherwise balanced diet with healthy amounts of quality protein, fat and non-starchy veggies, this amount shouldn’t cause weight gain for most people and will provide a good course of nutrients.

Recipes

Some of the most popular ways to use root vegetables in recipes include making:

• oven-roasted root vegetables like potatoes with rosemary
• baked root vegetables like sweet potatoes with butter and cinnamon
• roasted root vegetables soups made with rutabaga or celeriac
• slow cooker root vegetables, such as beets, yams, etc.

Here are some healthy root vegetable recipes to try at home:

• Maple Glazed Rosemary Carrots Recipe
• Beet and Arugula Salad Recipe
• Butternut Squash Bake Recipe
• Turnip Fries Recipe
• Whipped Sweet Potatoes Recipe

Risks and Side Effects

Are root vegetables ever bad for you? While they offer a load of benefits, portion control is still important when it comes to root vegetables since they are high in starch, especially if you’re struggling to reach and maintain a healthy weight, stabilize blood sugar, reduce overall sugar in your diet or have diabetes.

Remember that while root veggies can definitely be a part of a balanced diet, it’s important not to reduce their benefits by preparing them in unhealthy ways, such as slathered in lots of butter, cheese or processed oil.

Final Thoughts

• Root vegetables, also called tubers or starchy vegetables, are considered all veggies that grow underground. A root vegetable is defined as “a fleshy enlarged root of a plant used as a vegetable.”
• Common types of root vegetables include potatoes, beets, parsnips, carrots, celeriac, sweet potatoes, Jerusalem artichokes, jicama, yams and turnips.
• Benefits of eating root veggies include being high in fiber, essential nutrients and starch/complex carbs; weight management; and having a lack of gluten.
• Root vegetables also provide important antioxidants, minerals like potassium and magnesium, vitamin C, and vitamin A. They may be able to help reduce the risk for health problems like skin cancer, vision loss, cognitive decline and heart disease.

The post Top 10 Root Vegetables to Replace Grains appeared first on Dr. Axe.

Purple potatoes are vibrant, versatile and nutritious, making them a must-have for any seasoned spud-lover.

Although potatoes have a reputation of causing weight gain, studies show that the type of potato you choose and how the potato is prepared could make a difference.

Instead of loading up on the french fries, potato chips or processed potato-based products, start stocking up on purple potatoes, which can help dial up the health benefits of your daily diet.

So do purple potatoes grow naturally? Are purple potatoes more nutritious than white, and what kind of recipes can you use to give this colorful veggie a try?

Keep reading for everything you need to know about this tasty tuber.

What Are Purple Potatoes?

Purple potatoes are a type of root vegetable that belong to the Solanaceae, or nightshade vegetables, family. They are closely related to other nightshades, including eggplants, tomatoes and peppers.

The purple or blue violet potato also fits into what has been called vitelotte, although it’s not necessarily violet in color.

The history of the purple potato goes back to what’s known as the purple Peruvian, which is an heirloom fingerling potato. This type of potato may have been noted as early as 1817, listed as available at the market of Les Halles.

The purple potato comes with special names, such as purple majesty, purple viking and purple Peruvian, and is usually available all year long.

These golf ball-sized potatoes are especially popular in South America, originating in Peru and Bolivia, and they can reach a slightly larger size if allowed to reach full maturity.

They have a nutty, earthy flavor and are perfect as a side dish to complement nearly any main course.

While all potatoes, including purple sweet potatoes, blue potatoes, white potatoes and yellow potatoes, are high in carbohydrates, they also contain fiber and an array of important vitamins and minerals.

In fact, take one look at the purple potatoes nutrition profile and it’s easy to see why they’re so great for improving your health.

A half cup (about 75 grams) of diced, raw purple potatoes contains the following nutrients:

• 52.5 calories
• 12 grams carbohydrates
• 1.4 grams protein
• 0.1 gram fat
• 1.3 grams fiber
• 6.5 milligrams vitamin C (11 percent DV)
• 341 milligrams potassium (10 percent DV)
• 0.1 milligrams vitamin B6 (6 percent DV)
• 45.7 milligrams phosphorus (5 percent DV)
• 0.1 milligrams copper (5 percent DV)
• 0.1 milligram manganese (5 percent DV)
• 0.1 milligram thiamine (4 percent DV)
• 0.9 milligram niacin (4 percent DV)
• 16.5 milligrams magnesium (4 percent DV)

Health Benefits

1. Healthy Alternative to Food Coloring

Potatoes, carrots and other root vegetables are used for coloring foods and often grown specifically for the natural colors industry.

This is great news, especially since they’re completely natural compared to the numerous chemical food dyes on the market that have been linked to several adverse effects on health.

The American Chemical Society notes that the purple sweet potato is chock-full of anthocyanins, which provide health benefits not found in artificial food colors.

These anthocyanins are great for naturally coloring food products, such as fruit drinks, vitamin waters, ice cream and yogurt.

What makes them unique goes beyond their color. In fact, they’re more stable options because they do not break down easily, which helps provide an added burst of color with little to no taste.

2. Help Lower and Regulate Blood Pressure

A small study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure. This could be because they contain a high concentration of a phytochemical called chlorogenic acid, which has been linked to lower blood pressure in some studies.

Research shows that plain purple potatoes, baked or cooked in the microwave, were able to lower the blood pressure of subjects by 3 percent to 4 percent, which was likely due to the antioxidant behavior and phytonutrient density that these colorful gems exude.

And let’s not forget about the potassium they contain, which also aids in the regulation of blood pressure.

This makes purple potatoes and other similar foods excellent additions to any high blood pressure diet or treatment plan.

3. May Prevent Blood Clots

Blood clots, also known as thrombosis, are a leading cause of death throughout the world. Fortunately, they can be prevented, possibly by adding a little purple potato into your diet.

As noted previously, the purple potato contains chlorogenic acid. This chemical compound has been shown to break down blood clots and inhibit the enzymatic activity of procoagulant proteins and peptides.

Research published in the Journal of Biochemical and Molecular Toxicology found that chlorogenic acid delayed the development of blood clots in mice, making it a potential agent for the treatment and prevention of blood clots.

4. Jam-Packed with Antioxidants and Phytonutrients

The purple potato is loaded with antioxidants and disease-fighting phytonutrients that work together to offer amazing health benefits, such as reducing inflammation.

One of the elements within this powerful cocktail is the anthocyanin, which is what gives the potato its brilliant purple color and acts as a powerful antioxidant.

Anthocyanin pigments as medicine have been a part of folk medicine for ages and used as remedies for liver dysfunction, high blood pressure and eye disease.

5. Provide Fiber

Unfortunately, most of us don’t get enough fiber in our diets.

Why is fiber so important? One of the biggest reasons is that it helps keep things moving along smoothly through your digestive system, which can help eliminate constipation, irregularity and discomfort.

Like other veggies, purple potatoes are an awesome source of fiber, packing one gram into each half-cup serving.

Studies show that upping your intake of fiber can aid in the prevention of heart disease, stroke, high blood pressure, diabetes and digestive disorders like hemorrhoids, gastroesophageal reflux disease (GERD) and diverticulitis.

6. Great for Endurance Athletes

Another reason that insoluble fiber is so beneficial is that it can provide a time-released effect that helps endurance athletes sustain high energy levels for long periods of time. In fact, it’s not unusual to find potatoes sitting at an aid station during a long-distance race.

Runner’s World reports that, while the ever-so-famous carb-heavy pasta seems to take front stage, the potato may do a better job the day of an event by providing more energy-delivering complex carbohydrates.

Not only are potatoes super easy to prepare, but they’re easy to digest — a common concern for most athletes.

Plus, they’re loaded with electrolytes like potassium. The purple potato contains 341 milligrams of potassium per half cup serving, which is 10 percent of the daily recommended value.

How to Use and Recipes

Purple potatoes are a versatile and delicious ingredient that make an excellent addition to any meal.

Besides growing purple potatoes at home, there are several options of where to buy purple potatoes, from local farm stands to health food stores and certain supermarkets.

Even though they have a rich, vibrant violet color, their flavor is more subtle than some other potato varieties. Because of this, unlike the sweet potato that’s delicious all by itself, the purple potato is usually prepared by adding seasonings.

There are plenty of options for how to cook purple potatoes, and these tasty tubers work well as a substitute for regular potatoes in nearly any dish.

Thanks to their mild taste, they can be boiled, mashed, roasted or baked and seasoned with your choice of herbs and spices.

Keep in mind that boiling or baking is the best method versus deep frying, which kills many useful nutrients. Use a little coconut or olive oil with some salt and pepper for a delightful addition to any meal.

Here are a few tasty purple potatoes recipes that you can try out to get started:

• Roasted Purple Potatoes with Lemon, Dijon and Thyme Dressing
• Garlic Purple Mashed Potatoes
• Oven-Roasted Purple Potato Fries

Risks and Side Effects

For most people, purple potatoes can be a delicious addition to the diet. However, they are relatively high in carbohydrates and calories, which can be an important consideration for certain groups.

Although the purple potatoes glycemic index is lower than regular potatoes, eating large amounts can still impact blood sugar levels.

Therefore, if you have diabetes, you should keep consumption in moderation to help promote blood sugar control.

Purple potatoes on keto diet or other low-carb diets should also be limited. For best results, keep portion sizes small and pair with a variety of other non-starchy vegetables as part of a healthy diet.

Final Thoughts

• Purple potatoes are a type of root vegetable that belong to the nightshade family and are closely related to other veggies like eggplant, tomatoes and peppers.
• Are purple potatoes good for you? Potential benefits of purple potatoes include regulating blood pressure, preventing blood clots and providing long-lasting energy for endurance athletes.
• There are many different purple potatoes recipe options that you can experiment with to add this nutritious ingredient into your diet.
• You can easily enjoy purple potatoes mashed, baked or boiled in your favorite recipes. Alternatively, try purple potatoes roasted for a delicious substitute to deep-fried french fries.

The post Antioxidant-Loaded Purple Potatoes: The Healthy, Versatile Carb appeared first on Dr. Axe.

What vegetables are in season for fall? Fall is one of the best times to eat seasonally, considering the abundance of root vegetables, squashes, hearty greens and other fall vegetables that are available.

If you already make an effort to buy in-season produce, you probably know that it tends to be great-tasting, inexpensive and overall good for the planet. Vegetables specifically are important to eat year-round because they’re some of the best sources of antioxidants, vitamins, minerals and fiber.

Throughout autumn, use cool weather veggies such as sweet potatoes, green beans and turnips to make filling soups, dips, salads, easy sheet pan roasted vegetables, casseroles and more.

Top 15 Fall Vegetables

1. Kale

The health benefits of kale certainly make this leafy green a superfood. Loaded with vitamins K, A and C, not to mention several B vitamins, this antioxidant powerhouse is great source of vital minerals too.

2. Sweet Potatoes

Much like the popular fall fruit pumpkin, sweet potatoes are very high in vitamin A plus vitamin C. They provide natural carbs and sugar, which the body uses for energy, plus potassium ands fiber, which support digestion and heart health.

3. Broccoli/Broccoli Rabe

Most types of cruciferous veggies, including broccoli, grow during the fall into the winter, providing you with powerful antioxidants as well as essential minerals and fiber. Broccoli nutrition is particularly high in glucosinolates and antioxidants, such as carotenoids, chlorophyll, vitamins E and K, and phenolic compounds.

Rapini is another similar veggie to broccoli, just a bit more bitter and leafier.

4. Brussels Sprouts

Brussels sprouts, which look like small cabbages that grow on a stalk, taste delicious when roasted with some olive oil and sea salt, which brings out their natural flavor. They’re very high in fiber, calcium, potassium, folate, vitamin C and vitamin K. Try our roasted Brussels sprouts recipe.

5. Cabbage

Both green and red cabbages are full of vitamin C, vitamin K, manganese and antioxidants, such as anthocyanins (found in purple and red veggies). Like Brussels spouts, cabbage tastes great roasted. It is also often stewed or boiled.

6. Cauliflower

If you want a low-carb substitute for potatoes or even grains, try diced or mashed cauliflower. It’s a great source of carotenoids, fiber, folate and potassium, plus phenolic compounds that help fight free radical damage and oxidative stress.

7. Carrots

During early fall and again in the spring, carrots tend to peak in taste. They’re an excellent way to boost your intake of vitamin A and carotenoids, which help protect your eyes and skin from cellular damage. Additionally, carrots provide vitamin K, potassium, thiamine, niacin and fiber.

8. Parsnips

Parsnips are root vegetables closely related to carrots, only sweeter and starchier. They’re rich in fiber, vitamin C and also provide magnesium.

9. Turnips

Another root veggie, turnips grow under the ground, where they absorb nutrients and develop starch. They provide you with vitamin K, vitamin A, potassium, vitamin C, folate, copper and manganese.

10. Celeriac/Celery Root

Also called celery root, celeriac is related to both celery and parsley. It has a crunchy texture but softens when it’s cooked, similar to potatoes or turnips. Celery root is a good source of vitamin C, phosphorus and B vitamins.

11. Fennel

Fennel has long been used for digestive support — plus it contains anti-inflammatory, antimicrobial and anti-tumor compounds and antioxidants. It’s rich in phenolic compounds, including bioflavonoids, phenolic acids, tannins and coumarins, plus potassium and vitamins C and A.

12. Green Beans

A Thanksgiving staple, green beans are at their best throughout the fall. They can be eaten both cooked and raw, such as roasted or dipped into hummus, and are full of vitamins A, C and K; manganese; folate; and fiber.

13. Kohlrabi

Kohlrabi is similar to turnips and also related to cruciferous veggies, including broccoli. This fall veggie is high in vitamin C as well as dietary fiber, providing support for immunity, heart health and digestion. Try roasting it or slicing it raw and adding some to salads or slaws.

14. Artichokes

“Globe” or green artichokes are full of vitamin C and magnesium — plus they contain some iron and even some protein. There are plenty of ways to use them, such as stuffing and baking them or adding the hearts to dips, pasta and pizzas.

15. Arugula

Like other leafy greens, arugula is very low in calories but full of vitamin C, vitamin A, calcium, vitamin K and iron, along with antioxidants, such as polyphenols. Arugula has a peppery taste that’s not too overwhelming, making it great for salads and pestos. It’s also excellent for sautéing and adding to pastas or pizza.

Other fall vegetables to try when the weather gets cooler include:

• Spinach
• Leeks and onions
• Garlic
• Chicory
• Swiss chard
• Endive

Health Benefits

Many fall veggies, and winter vegetables too, are great sources of nutrients, including:

• antioxidants, such as flavonoids and carotenoids
• vitamins C, A and K
• fiber
• potassium
• magnesium
• calcium

These nutrients support a healthy immune system, digestion and other functions, especially when you need them most during the transition of seasons into the coldest months of the year.

Eating seasonally also benefits local farmers, and the produce is usually fresher, tastier and more nutritious than food consumed out of season.

Health benefits associated with fall vegetables include:

• Helping fight inflammation and free radical damage, which can contribute to many chronic diseases.
• Support for healthy elimination and prevention of constipation.
• Help with managing your appetite, controlling your calories intake and possibly losing excess weight.
• Promoting healthy blood sugar, cholesterol and blood pressure levels.

How to Add to Your Diet

When should you start harvesting fall crops? It really depends on the specific type, since each one peaks in freshness at a different point (such as early or late fall). Many, such as cruciferous veggies and squashes, also grow through the fall and into winter.

Several ideas for using fall vegetables at home in recipes include by:

• Making roasted fall vegetables. In a a 400-degree oven, roast a mix of veggies on a sheet pan for about 30 minutes with olive oil, salt and pepper.
• Whipping up “faux potatoes” using turnips or cauliflower.
• Making vegetable soup or stews, such as sweet potato bisque, fennel soup or creamy broccoli soup.
• Using cruciferous veggies like broccoli and cauliflower to make grain-free “pizza” crusts, plus topping pizza with arugula and artichoke.
• Making pesto or other dips with greens, such as arugula.
• Fixing fall salads with leafy greens, carrots and roasted veggies, such as turnips, sweet potatoes or kohlrabi.
• Using green beans and other veggies to make comforting casseroles.

Give these healthy winter vegetable recipes a try:

• 37 Healthy Sweet Potato Recipes
• Hearty Arugula Salad
• Lemon Garlic Green Beans
• Creamy Broccoli Soup
• Fennel Apple Soup
• Spinach Artichoke Dip
• Roasted Brussels Sprouts with Apples & Pecans Recipe

Risks and Side Effects

If you are sensitive to FODMAPs (plant foods that contain certain types of carbs that can be hard to digest), then you may need to limit the amount of cruciferous veggies that you eat. Also be sure to drink plenty of water when increasing your fiber intake from vegetables.

If you take medications that affect absorption of nutrients or have inflammatory bowel disease or kidney disease, it’s best to speak with a doctor before adding lots of new veggies to your diet.

Conclusion

• Fall vegetables are those that grow in the cooler months of the year, usually from early September through November.
• Some of the most popular types include cruciferous veggies, like broccoli and Brussels sprouts, sweet potatoes and squashes, carrots, fennel, turnips, celery root, and arugula.
• Benefits of adding these veggies to your diet include supplying you with vitamins C, A and K for immune support; potassium and magnesium; fiber; prebiotics; and various antioxidants.
• Some ideas for preparing them at home include making roasted vegetables, veggie soup and stews, omelets, veggie burgers, stir-fries, and “faux potatoes.”

The post Top 15 Fall Vegetables + Their Benefits appeared first on Dr. Axe.

Is broccoli the healthiest vegetable? It’s certainly near the top of the list thanks to all that broccoli nutrition provides.

Ask any nutritionist, medical doctor, neuropath or nutrition researcher for his or her personal list of the most nutrient-dense foods, and cruciferous vegetables like broccoli are sure to show up on all of them.

Broccoli is technically an edible green plant in the cabbage family, which is part of the larger plant family called Brassica oleracea. Because it’s closely tied to cabbage and has many of the same nutrition benefits, the word broccoli comes from the Italian plural of broccolo, which means “the flowering crest of a cabbage.”

Broccoli was first cultivated as an edible crop in the northern Mediterranean region starting in about the sixth century B.C. As far back as the Roman Empire, it’s been considered a uniquely valuable food when it comes promoting health and longevity.

Believe it or not, it didn’t actually become widely known in the U.S. until the 1920s, which is surprising if you consider how popular it is today.

Although it might be considered a newer vegetable, broccoli nutrition is now praised around the world, and it’s eaten as part of nearly every cuisine there is, from Indian and Japanese to American and French. Today, the largest producers of broccoli are China, India, Italy, Mexico, France, Poland and the U.S.

What are the health benefits of broccoli? It’s hard to know where to start, considering it’s loaded with antioxidants, fiber, and numerous vitamins and minerals.

Nutrition Facts

As a member of the brassica family of cruciferous vegetables — the same family that includes other greens like bok choy, cabbage, kale and Swiss chard — broccoli is an excellent source of phytochemicals called isothiocyanates that fight free radical damage.

In addition to isothiocyanates such as sulforaphane and erucin, this veggie also contains indoles —  all of which are strong antioxidants and stimulators of detoxifying enzymes that protect cells and the structure of DNA. It also packs glucosinolates, carotenoids, chlorophyll, vitamins E and K, essential minerals, phenolic compounds, and more.

Apart from its demonstrated cancer-fighting abilities, broccoli is considered a nutritional powerhouse when it comes to supplying high levels of vitamins and minerals. As you can see below, it is a naturally high source of dietary fiber; plant-based protein; vitamins K, A and C; and more.

Plus, there are few calories in broccoli.

According to a 2018 study published in the journal Molecules, broccoli florets have higher concentrations of amino acids, glucoraphanin and neoglucobrassicin compared to other parts of the plant, whereas broccoli leaves are higher in carotenoids, chlorophylls, vitamins E and K, phenolic content, and antioxidant activity.

One cup of cooked broccoli nutrition has about:

• 55 calories
• 11 grams carbohydrates
• 4 grams protein
• 5 grams fiber
• 100 micrograms vitamin K (276 percent DV)
• 101 milligrams vitamin C (168 percent DV)
• 120 milligrams vitamin A (48 percent DV)
• 168 micrograms folate (42 percent DV)
• 0.4 milligrams vitamin B6 (16 percent)
• 0.4 milligrams manganese (16 percent)
• 457 milligrams potassium (14 percent DV)
• 105 milligrams phosphorus (10 percent DV)
• 33 milligrams magnesium (8 percent DV)
• 62 milligrams calcium (6 percent DV)

Types

While green broccoli is by far the most commonly found type, this vegetable actually comes in many colors, ranging from deep sage to purplish-green. Some research suggests the darker and more colorful the veggies are, the higher the antioxidant capacity.

Many different types of broccoli are grown and eaten throughout the world today. Some examples of the many species in existence include:

• Calabrese, an heirloom variety that is very popular in the U.S.
• Tenderstem broccoli, also called broccolini, which is a cross between broccoli and Chinese broccoli — broccolini is more mild, sweet and earthy
• Chinese broccoli
• Rapini, also called broccoli rabe in the U.S.
• Beneforté, which is a rare variety of crossbred broccoli containing two to three times more glucoraphanin compounds than standard varieties
• Belstar, a hybrid variety
• Bimi
• Destiny
• DiCicco
• Green goliath
• Green magic
• Purple sprouting

Health Benefits

1. Helps Fight Cancer

Why is broccoli a superfood when it comes to cancer prevention?

As you just learned, it is one of the best sources of isothiocyanate compounds that fight cancer by lowering oxidative stress, protecting cells mitochondrial function, neutralizing carcinogens and battling toxins. They do this by reducing the poisonous effects of toxins from a poor diet, environmental exposure, heavy metals and the aging process.

Isothiocyanates work by stimulating the release of special “carcinogen killer chemicals” that speed up the removal of toxins from the body. Many studies show that high-antioxidant foods like cruciferous veggies inhibit cancerous tumor growth and stop DNA damage from occurring, so they’re known to significantly lower the risk of colon cancer, bladder cancer, prostate cancer, breast cancer and other cancers.

In addition to offering high levels of isothiocyanates, broccoli nutrition is also valuable for cancer prevention because of high levels of a phytochemical called sulforaphane. This disease-preventing compound increases the activation of enzymes known as phase 2 enzymes that powerfully fight carcinogens in the body.

In fact, sulforaphane is the most potent inducer of phase 2 enzymes of any known phytochemical and helps reduce the risk of some of the deadliest forms of cancer, including prostate cancer. This is what makes broccoli one of the top cancer-fighting foods.

Cruciferous vegetables are linked with a reduced risk of cancers, including breast and cervical cancers, which makes them especially important for women. This is due to their effects on estrogen.

They increase the ratio of good estrogen metabolites (the kind that are not linked with cancer growth) but reduce the kind that’s potentially harmful. Men also naturally have lower levels of estrogen present in their bodies so broccoli nutrition helps prevent estrogen-related cancer for men, too.

The American Cancer Society recommends eating cruciferous vegetables several times a week for the best protection.

2. Maintains Strong Bones

Broccoli nutrition is an excellent source of vitamin K, calcium, magnesium and potassium, which are essential for healthy bones, nails and teeth. High levels of vitamin K and iron are vital for maintaining bone mineral density (in addition to having many other benefits, like promoting blood health and boosting your energy levels).

Some even say that vitamin K builds bones better than calcium, and just one cup of broccoli nutrition provides over 270 percent of your daily vitamin K needs. There’s evidence in human intervention studies that vitamin K and vitamin D work together to positively impact bone metabolism and that a vitamin K deficiency or vitamin D deficiency increases risks for bone-related diseases.

Vitamin K also positively affects calcium balance, a key mineral in bone metabolism.

Calcium found in this vegetable is also crucial for preventing calcium deficiency plus building and maintaining strong teeth and bones — especially into older age when people become more susceptible to bone breaks, fractures and bone density loss.

If you don’t get enough calcium, it’s stolen from your bones to help keep a steady amount in your blood, so including more broccoli can be a natural osteoporosis treatment and prevention method.

3. Maintains Heart Health

Why should you eat broccoli if you’re concerned about protecting your heart? Broccoli nutrition benefits heart health in multiple ways, such as by preventing heart attacks and strokes and keeping arteries clear, in addition to correcting high cholesterol and high blood pressure.

Epidemiological studies published in the American Journal of Clinical Nutrition readily show that higher fruit and vegetable intake, especially cruciferous veggie intake, is correlated with a lower risk of cardiovascular disease.

The high fiber content of broccoli nutrition is excellent for lowering cholesterol naturally and fast. It prevents cholesterol from entering your bloodstream by binding to it and removing it.

Sulforaphane can also protect against heart disease by significantly improving high blood pressure levels as well as kidney function, while the compound called lutein present in this vegetable can prevent thickening of the arteries and plaque buildup that can lead to cardiac arrest.

Is broccoli anti-inflammatory? Yes, it packs high levels of minerals important for reducing inflammation, fighting free radical damage and protecting cardiovascular health.

Because it’s high in electrolytes, including calcium, potassium and magnesium, it also helps your blood clot and keeps your muscles and nerves working properly.

4. Increases Gut and Digestive Health

In addition to promoting heart health, high-fiber foods also keep the digestive system flushed and healthy.

Does broccoli make you poop? It can certainly help.

Eating whole foods as part of a high-fiber diet promotes regular bowel movements, better gut and colon health, a more alkaline digestive tract (which boosts immunity), and prevention of constipation, IBS and other digestive disorders.

Isothiocyanate sulforaphane compounds abundant in broccoli also powerfully fight against harmful bacteria within the gut and prevent oxidation that can lead to cancer within the digestive organs. Studies show that glucosinolates, which can be metabolized by gastrointestinal microbes, also contribute to enhanced metabolic and endocrine function.

There’s evidence from human and animal studies that diets high in broccoli can reduce gastric bacterial colonization, lower expression of tumor growth and inflammation, and lead higher antioxidant activity that improves liver function.

Broccoli nutrition further supports the body’s natural detoxification processes due to its phytonutrients glucoraphanin, gluconasturtiian and glucobrassicin that aid in liver health.

5. Maintains Eye Health and Vision

A lesser-known benefit of broccoli nutrition is how it saves your eyes from age-related disorders. It positively impacts eye health thanks to high levels of the carotenoids called lutein and zeaxanthin, which are crucial for eye health and maintaining good vision into old age.

They help protect night vision and stop UV damage from occurring within the eyes’ retina and cornea. A diet high in foods that provide antioxidants, vitamin C and vitamin A is a natural way to prevent macular degeneration, which is the leading cause of blindness in older adults.

6. Promotes Healthy Skin

Want to maintain healthy, youthful-looking skin even into older age? Thanks to its sulforaphane that helps repair skin damage, broccoli nutrition benefits the look, feel and health of skin.

Its high levels of vitamin A and vitamin C prevent collagen breakdown, skin cancer, UV damage, wrinkles and skin inflammation. Plus, a derivative of vitamin A found in broccoli nutrition, beta-carotene, is essential for immune functioning and has been shown to help fight cancer, including skin cancer.

7. Helps with Weight Loss

Why is broccoli good for dieters? It’s one of the most nutrient-dense foods on Earth.

One cup of the cooked veggie has just over 50 calories but a good dose of fiber, protein and detoxifying phytochemicals.

Is broccoli a carb? As a complex carbohydrate high in fiber, it is a great choice for supporting balanced blood sugar levels, ongoing energy and helping you feel full.

Want to know a secret to losing weight fast? Including more high-volume, low-calorie, high-nutrient foods in your meals is key.

Broccoli nutrition is high in volume due to having a high water content, so it takes up room in your stomach and squashes cravings or overeating without adding lots of calories to meals at all.

Related: Mustard Greens Nutrition, Health Benefits & Recipes

Risks, Side Effects, Interactions

Is it OK to eat broccoli every day? Some people are concerned about eating high volumes of cruciferous vegetables and the effect on thyroid health. Luckily, there isn’t much to worry about there.

According to the research, it would take a large amount of cruciferous vegetables to cause any type of hypothyroidism. It also appears to be a risk primarily for people who have an existing iodine deficiency.

If you have a thyroid issue, consume cruciferous vegetables that have been cooked, and keep them to about one to two servings daily. Otherwise, most people can greatly benefit from eating plenty of cruciferous veggies to their hearts’ content.

Broccoli also has potential to cause allergic reactions and interactions with certain medications, including warfarin. Overall, cruciferous plants are considered to be very safe in humans, with the exception of allergies. Individuals treated with warfarin should consult their physicians before adding lots of cruciferous veggies to their diets.

Why is broccoli not good for you if you have IBS or sensitivity to FODMAP foods? Veggies like broccoli and cauliflower can be difficult for some people to digest because of the types of carbohydrates they contain, called FODMAPs.

These may cause gassiness and bloating due to undigested carbohydrates that are metabolized by intestinal bacterial, which produces digestive symptoms. If you experience gas, abdominal pain, diarrhea and/or constipation when eating broccoli, you may want to try first cutting back on how much you consume, then potentially avoiding it all together, especially when raw.

Related: Broccoli Seed Oil: The Next ‘It’ Oil for Anti-Aging?

How to Add to Your Diet

Broccoli has a taste that is often described as grassy, earthy and mildly bitter. It’s not as bitter as many dark leafy greens but not sweet like many red and orange veggies.

If you prefer a milder, sweeter taste, broccolini is a good choice. If you want something more sour and sharp-tasting, broccoli rabe is your best option.

How to Select and Store:

It’s important to buy organic broccoli whenever possible — considering that the Environmental Working Group lists it as one of the most chemically sprayed veggies there is year after year. While you can always look for broccoli that’s raw at farmers markets and grocery stores, buying frozen, organic broccoli is a good option too and can save you some money.

When selecting this veggie, look for buds that are bright, tight and compact. Yellowish or brown buds and a limp look mean that the vegetable is going bad.

In order for this vegetable to maintain its high nutrient content you want to consume fresh broccoli as soon as you can, ideally within two to three days after it’s picked. That’s because the phytonutrients found in broccoli are partially lost during post-harvest storage.

To keep broccoli fresh, store it in the refrigerator wrapped loosely in damp paper towels, or submerge the stem portions in a pitcher filled with ice water. Do not store it in a sealed container or plastic bag since it requires air circulation.

You can also freeze chopped broccoli for several months.

How to Use and Cook:

Which part of broccoli is the healthiest to eat?

The broccoli head or tree-like florets are the most popular parts to eat, but the entire stalk is edible and packed with nutrients. Many health experts recommend eating the stalks, since they can be considered a high-fiber food, along with eating the leafy greens attached to the stalks that hold high levels of nutrients.

How much broccoli should you eat per day?

A typical serving is about one to two cups per day of cooked broccoli. More than this may cause gas and an upset stomach in some people.

Is it better to eat broccoli raw or cooked?

This vegetable is perfectly edible raw or cooked, although eating broccoli raw has the potential to cause stomachaches and gas more so than when it’s cooked.

How should you cook broccoli?

Wash this veggie just before cooking or serving it so it doesn’t get soggy. Gently rinse it, and trim off the tough portion of the stem.

It can be steamed, sautéed, roasted, stir-fried, puréed and more. High-heat cooking can cause it to lose some of its delicate nutrients. Try sticking with a low cooking temperature and shorter cooking time.

It can easily burn and become water-logged when it’s overcooked — and we all know how unappetizing that can be. Here are tips for making it softer and more flavorful:

• Sauté it with some olive oil on the stove for less than 10 minutes.
• Quickly blanch it in some boiling water for several minutes.
• Roast it for about 20 minutes in the oven at 350 degrees Fahrenheit.
• You can also quickly steam broccoli in minutes by adding it to a large covered pot with a few tablespoons of water and letting it steam for four to five minutes or until tender. This is a great way to preserve a high level of nutrients.

Recipes:

How can you use broccoli at home in healthy recipes? Take advantage of all that broccoli nutrition has to offer by:

• serving roasted broccoli with some lemon and garlic along with fish or meat
• adding some to whole grain pasta or grain dishes
• blending it into pesto and other sauces
• topping a salad with either raw or cooked broccoli
• adding “broccoli slaw” to sandwiches or tacos

Broccoli goes well with lots of different flavors and types of cuisines, and it can be eaten with breakfast, lunch or dinner. Flavors that pair well with it include olive oil, garlic, tomatoes, onion, lemon, parsley, ginger, curry and other spices.

It’s also beneficial to eat broccoli with some sort of healthy fat, like olive oil, eggs or coconut oil, since certain vitamins are fat-soluble, meaning they’re digested and absorbed or transported in the body only with fat. These include vitamin A, vitamin D, vitamin E and vitamin K.

Here are some examples of simple, healthy broccoli recipes:

• 28 Healthy, Hearty Broccoli Recipes
• Broccoli Salad Recipe with Sunflower Seeds and Raisins
• Broccoli Salad with Turkey Bacon Recipe
• Alfredo Chicken and Broccoli Casserole Recipe
• Raw Veggie Salad Recipe

Other recipe ideas include making:

• broccoli cheese soup with aged cheddar and coconut milk
• grilled chicken topped with broccoli rabe
• egg and broccoli casserole
• beef and broccoli stir-fry

Related: Broccoli Sprouts: One of Nature’s Top Cancer-Fighting Foods

Conclusion

• Broccoli is an edible plant in the Brassica cabbage family. It’s related to vegetables including cauliflower, green and purple cabbage, kale, Swiss chard, and Brussels sprouts.
• What is the nutritional value of broccoli? It’s an excellent source of phytochemicals called isothiocyanates, sulforaphanes and indoles. It also provides vitamin A, vitamin C, calcium, vitamin K, magnesium and potassium.
• Benefits of broccoli include help with cancer prevention, heart health, weight management, eye and skin health, gut and digestive support, healthy bones and teeth, and slowed effects of aging.
• Here are tips for adding it to your diet: Eat it either raw or cooked. The whole plant (buds and stem) are edible. It can be steamed, sautéed, roasted, stir-fried, puréed and more. Don’t overcook it, or it will get soggy and lose nutrients.

The post Broccoli Nutrition Helps Battle Cancer, Osteoporosis & Weight Gain appeared first on Dr. Axe.

Eating seasonally has been shown to help increase nutrient intake, contribute to a more sustainable environment and support local farmers. With that said, growing and buying summer vegetables from your local farmers market is a great way to improve your health and contribute to your community.

What are the best summer vegetables to enjoy during the warmest months of the year? Some include leafy greens like kale, shallots, bell peppers, squash, garlic and herbs, such as basil.

Top 9 Summer Vegetables (Plus Benefits)

What vegetables are in season during the summer? Here’s a list of some of the healthiest ones, along with their benefits:

1. Kale and Other Summer Greens

Kale is one of the healthiest greens available considering it’s full of antioxidants, including isothiocyanates; vitamins C, A and K; manganese; copper; magnesium; potassium; and more.

Other heat-tolerant greens to try in the summer include Manoa lettuce and mizuna, which have bright colors and yield greens every three to five weeks.

2. Zucchini/Summer Squash

With loads of different types to try — such as delicata, crookneck, cousa, pattypans or yellow summer squash — these veggies are low in calories, easy to blend into recipes, and good sources of vitamin C and B6.

3. Eggplant

These purple veggies hold unique compounds within their dark-colored skins, including polyphenols such as anthocyanins, the same type found in berries and red wine. Eggplant can help fight free radical damage and also provides you with manganese and folate, which support bone and metabolic health.

4. Tomatoes

Tomatoes are excellent for boosting your intake of vitamin C and A, fiber, and disease-fighting antioxidants, such as lycopene. Since each type has its own unique taste, plant several different species if possible, such as grape, roma, heirloom and beefsteak tomatoes.

5. Cucumbers

Cucumbers are extremely low in calories and carbs and very high in water, so they’re hydrating and make a great post-workout snack. Not only can you eat and juice them, but they can be used on your skin to de-puff bags under your eyes and curb swelling.

6. Shallots

As members of the allium plant family, shallots are related to onions and garlic. Organosulfur compounds found in allium vegetables have been shown to have antibacterial, antifungal and antiviral properties, meaning they generally support immune defenses.

7. Bell Peppers

Whether you like sweet, spicy, green, yellow or red peppers best, you’ll benefit from a high intake of vitamin C, vitamin E and antioxidants, such as beta-carotene, when you consume them. Spicy peppers, which contain the compound called capsaicin, also support a healthy metabolism and can help curb your appetite.

8. Basil

One of the most popular herbs in the world, basil’s signature sweet taste makes a great addition to both meals and beverages. Basil is also used to make essential oil because it’s very high in protective compounds, including eugenol, linalool and citronellol, which help fight inflammation.

9. Garlic

Garlic is the best dietary source of the compound called allicin, which has the natural ability to fight pathogens and help protect against infections. You can even save garlic peels and use them in many ways, such as for composting and warding off insects from your garden.

Related: Top 20 Summer Fruits and How to Add Them to Your Diet

How to Add to Your Diet

Here are some ideas for using summer vegetables at home to make healthy meals that the whole family will love:

• Make sautéed summer veggies with tomatoes, eggplant, zucchini and onion, plus any herbs and spices you like. This makes a great side dish served with protein or even a sauce or chilled soup if blended. Sautéed veggies are also the perfect ingredients for pasta primavera.
• Add whichever peppers you love, such as sweet or hot peppers, to homemade tacos, pizzas or burritos. Shallots and zucchini are other good additions to these recipes.
• Mix together homemade salsa using roasted tomatoes, peppers and garlic.
• Stuff zucchini, peppers or eggplant with beans, whole grains, garlic and spices.
• Roast and spread garlic on fresh bread, or use raw garlic to marinade meat or fish.
• Try basil in homemade pesto, fresh marinara pasta sauce, or even mocktails and cocktails. (It pairs well with lemon and strawberry.)
• To bring out the natural flavor of summer veggies, toss them in oil, and then grill them so they caramelize.

How to Grow

Which summer vegetable crops can you grow at home? Just about all of them, assuming you have the room. The exact types of summer veggies that will do best in your yard depends on the climate where you live.

Here are some tips for growing summer vegetables in your own garden:

• Tomatoes love sun and can grow to be pretty tall if the conditions are right, so put them in large pots with plenty of sunlight. Plant them as soon as the weather warms in spring for the best yields.
• Peppers grow well with tomatoes and eggplants, since all require the same conditions: full sun, rich soil and space to expand.
• Basil and other herbs are great for deterring pests and rodents, therefore grow them by other plants to keep them protected.
• Cucumbers like to climb up trellises or arbors, so give them something to hang on to. They also love full sun exposure and soil that is moist.
• Eggplant roots like to be kept moist and cool. If planting them in the ground, spread mulch around their base to prevent them from heating too much or drying out.
• To grow the most greens over the summer, water and pick them regularly, and consider moving them to the shade if possible or giving them coverage on very hot days.
• Shallots do best in full sun when planted in loose soil that drains well. Try not to overwater them.

If possible, grow organic veggies at home instead of using pesticide sprays. You can help keep plants healthy and free from pests by growing citronella and other herbs near your garden and by adding leftover coffee grounds and garlic peels to your garden, which naturally repel insects and rodents.

Other tips for maintaining an organic garden over the summer include:

1. Composting food waste from your kitchen.
2. Rotating plant families every year.
3. Testing the soil to see if it needs an adjacent in pH.
4. Using a greenhouse if necessary, such as if you’re starting to grow seeds in the spring when it’s still cold outside.

Risks and Side Effects

While most of the vegetables above are safe for children and adults to eat, allergies are always a potential concern. For example, if you have a known allergy to nightshade veggies, avoid eggplant and peppers.

If buying conventional produce, wash your veggies thoroughly before eating them. Most can be stored at room temp for several days, but then transfer them to the fridge to prevent fruit flies and mold from forming.

Conclusion

• What vegetables are popular during the summer? Some of the best summer veggies include kale, squash, garlic, herbs like basil, peppers, eggplant, shallots and tomatoes.
• Aim for a variety of summer vegetables to boost your nutrient intake, since each type provides its own unique mix of vitamins, minerals and other compounds.

The post 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits) appeared first on Dr. Axe.

Kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. Notably, it’s one of the top vitamin C foods, with more than 100 percent of your daily vitamin C needs in just one cup of kohlrabi.

Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function. That’s not all.

What Is Kohlrabi?

You may have spotted kohlrabi at your local farmers market and wondered what on earth it was. More recently, it has made its way to mainstream grocery store shelves, so thankfully it should be easier to find after you read this article (and you’ll definitely know what it is now).

What does it taste like? The taste of kohlrabi is similar to a broccoli stem but milder and sweeter. Some also describe its taste as somewhere between a mild radish, cabbage and jicama.

It is a member of the same family (Brassicaceae) as the more well-known likes of kale, Brussels sprouts, broccoli and cauliflower. The whole kohlrabi plant is edible, minus its slender root.

The kohlrabi you purchase most likely is half bulb, half greens. The edible bulb or stem can be green, white or purple, depending on the variety.

The leaves have a taste similar to collard greens but less intense. Like its relatives, it is loaded with phytochemicals that help prevent damage to the cells of our bodies and improve our overall health.

Kohlrabi is not widely grown commercially, but consumers are gaining awareness of this versatile vegetable. In Germany, however, kohlrabi has been a staple of German cuisine for hundreds of years. The German translation of kohlrabi is “cabbage turnip.”

It has also become a vegetable staple in northern India.

There are several varieties of kohlrabi commonly grown, including:

• White Vienna
• Purple Vienna
• Grand Duke
• Gigante (also known as “Superschmelz”)
• Purple Danube
• White Danube

The coloration of the purple types is just superficial — the edible parts are all pale yellow.

Kohlrabi Nutrition Facts

Kohlrabi (Brassica oleracea) is technically a form of cabbage. It’s native to Europe and is sometimes called a “German turnip.”

One cup (about 135 grams) of raw kohlrabi contains roughly the following:

• 36.5 calories
• 8.4 grams carbohydrates
• 2.3 grams protein
• 0.1 grams fat
• 4.9 grams fiber
• 83.7 milligrams vitamin C (140 percent DV)
• 473 milligrams potassium (14 percent DV)
• 0.2 milligrams vitamin B6 (10 percent DV)
• 0.2 milligrams copper (9 percent DV)
• 0.2 milligrams manganese (9 percent DV)
• 25.6 milligrams magnesium (6 percent DV)
• 62.1 milligrams phosphorus (6 percent DV)
• 0.1 milligrams thiamine (5 percent DV)
• 21.6 micrograms folate (5 percent DV)

Meanwhile, one cup (approximately 165 grams) of boiled kohlrabi nutrition has about:

• 47.8 calories
• 11 grams carbohydrates
• 3 grams protein
• 0.2 grams fat
• 1.8 grams fiber
• 89.1 milligrams vitamin C (149 percent DV)
• 561 milligrams potassium (16 percent DV)
• 0.3 milligrams vitamin B6 (13 percent DV)
• 0.2 milligrams manganese (12 percent DV)
• 0.2 milligrams copper (11 percent DV)
• 31.3 milligrams magnesium (8 percent DV)
• 74.2 milligrams phosphorus (7 percent DV)
• 19.8 micrograms folate (5 percent DV)
• 0.9 milligrams vitamin E (4 percent DV)
• 0.1 milligrams thiamine (4 percent DV)
• 41.2 milligrams calcium (4 percent DV)
• 0.7 milligrams iron (4 percent DV)

Kohlrabi Health Benefits

1. Helps Fight Cancer

Kohlrabi is a member of the champion cancer-fighting family of cruciferous vegetables. Components of cruciferous vegetables have shown their ability to stop the growth of cancer cells, including tumors of the breast, endometrium, lung, liver, colon and cervix.

A unique aspect of cruciferous vegetables is that they are rich sources of sulfur-containing compounds known as glucosinolates. These support detoxification and the production of indole-3-carbinol and isothiocyanates, which greatly reduce the risk of breast, colon and lung cancer.

These powerful compounds that kohlrabi contains make it a strong cancer-fighting food, as these compounds help prevent cancer by enhancing the elimination of carcinogens before they can damage DNA or by altering cell-signaling pathways in ways that help prevent normal cells from being transformed into cancerous cells.

An extensive review of epidemiological studies reported that the majority (67 percent) of 87 case-control studies found an inverse association between some type of cruciferous vegetable intake and cancer risk.

2. Supports Heart Health

Diets containing kohlrabi and other nutrient-rich veggies protect you against cardiovascular disease. A large study of adults ranging in age from 25 years to 74 years revealed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population.

In the Journal of Nutrition, a meta-analysis of cohort studies found that fruit and vegetable consumption is inversely associated with the risk of coronary heart disease.

3. Helps Decrease the Risk of Diabetes and Obesity

Like other fruits and veggies, kohlrabi contains high amounts of water and fiber, which can enhance satiety, reduce energy intake and, consequently, decrease body weight. Since obesity is one of the main risk factors for type 2 diabetes, by preventing obesity through a healthy diet that includes greens like kohlrabi, you can directly decrease your likelihood of developing diabetes.

If you have the disease already, you can begin to lessen your need for blood sugar-regulating medications by improving your diet with the inclusion of more vegetables like kohlrabi.

One study of 2,332 Finnish men indicates that higher intakes of fruit, berries and vegetables, including kohlrabi, may result in a reduced risk of type 2 diabetes.

4. May Help Lower Blood Pressure

High blood pressure (hypertension) is a common health condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems like heart disease, heart attack and stroke. Scary fact: You can have high blood pressure for years without even knowing it because there aren’t always obvious symptoms.

One of the best natural ways to lower blood pressure is through your diet. A healthy diet high in foods like kohlrabi is crucial when it comes to lowering blood pressure to a healthy place.

Research indicates that low levels of vitamin C are associated with high blood pressure as well as gallbladder disease, stroke, some cancers and arteriosclerosis. By getting enough vitamin C from your diet with fresh foods like kohlrabi, you may help reduce the risk of developing high blood pressure and other serious health issues.

5. Can Reduce C-Reactive Protein

C-reactive protein is produced in the liver and is a blood test marker for inflammation in the body. It’s one of a group of proteins called “acute phase reactants” that goes up in response to disease-causing inflammation.

A study published in the American Journal of Clinical Nutrition investigated the effects of low, medium and high intakes of vegetables and fruit on markers of immune functions, including nonspecific markers of inflammation. The study found that a high intake of carotenoid-rich foods, including kohlrabi, reduces plasma C-reactive protein.

The lower your level of C-reactive protein, the lower your risk for cardiovascular disease and other serious inflammatory health issues. — another great reason to include lots of kohlrabi in your diet regularly!

Related: Mustard Greens Nutrition, Health Benefits & Recipes

Storing and Cooking

Kohlrabi is a cool-weather crop, which means that it’s at its best from early fall through spring. You can usually find it at your local farmers market or health food market.

Choose one with a fresh bulb that is not cracked and leaves that are unblemished. The bulb should ideally be about three to four inches in diameter.

When it comes time to store kohlrabi at home, cut off the leaves, wrap them in a damp paper towel and place them in a plastic bag. The leaves can then be stored in the refrigerator for three to four days.

The bulb can be stored separately loose in the refrigerator for several weeks. You know the bulb has been in the fridge too long when it begins to feel soft.

As with any fresh food, the sooner you use it, the better it will be.

Before using it raw or cooked, it’s key to peel it thoroughly. Beneath the thick, hard skin of the bulb is another fibrous layer, which should also be peeled away. Peel until you reach the light layer of crisp flesh.

If you can get it with the greens attached, you can cook the greens as you would turnip greens or kale. When it comes to the bulb, cooking methods include steaming, boiling, roasting or sautéing.

Cooking the bulb and leaves will change the texture. If you want it to keep a crunchy, crisp texture for salads or side dishes, then keep it raw. If you prefer a tender, softer texture, then cook up the stems and bulbs instead.

There are so many ways to use kohlrabi at home. It can be added to salads, stews, soups and stir-fry dishes. Add it to salads sliced or shredded, or cut it up and use it has a vehicle for dips like hummus.

Kohlrabi Recipes

Are you looking for tips on preparing kohlrabi bulbs, stems and leaves after finding a fresh plant at the farmers’ market?

Substitute kohlrabi leaves for kale in this recipe for Massaged Kale Salad, and in 10 minutes you will have a delicious side dish or snack loaded with nutrients and flavor. You can use the bulb and make some Kohlrabi Homefries browned in a small amount of oil and seasoned with some tasty spices.

Also, try a mouthwatering, vegetable-centric dish: healthy and super-satisfying Curried Cauliflower Soup that includes kohlrabi!

Risks and Side Effects

If you know that you have a food allergy or sensitivity to another cruciferous veggie, then check with your doctor before consuming kohlrabi.

An allergy to this vegetable is not common, so most likely it shouldn’t cause any negative side effects.

Conclusion

• Kohlrabi is a veggie that’s less known than others but can be found at many local farmers markets. It’s a nutrient-rich plant, and the leaves, stems and bulbs can all be consumed for a slightly sweet, earthy flavor.
• Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.
• It also improves heart health, decreases the risk of obesity, lowers blood pressure and decreases C-reactive protein, which can benefit the heart.
• There are many ways to incorporate this health-promoting food into your diet. It can be added to salad, stews, soups and stir-fry dishes, and it can be used raw, too.

The post Kohlrabi: A Disease-Fighting, Phytochemical Powerhouse appeared first on Dr. Axe.

First, celery juice became a trend for its potential digestive benefits. Now lettuce water is the new craze.

What is lettuce water good for, if anything?

Lettuces — whether romaine, iceberg, red lettuce or less common types — contain compounds that are known to have anti-inflammatory effects. In fact, lettuce seed oil (made from Lactuca sativa species) has long been used as a natural health remedy and sleep aid in places including Korea and Iran.

Chomping on salads filled with different lettuces can definitely support your health, but will lettuce water (basically herbal tea made from steeping lettuce leaves) help you sleep more soundly? Let’s find out what the research says.

Lettuce Water for Sleep: Does It Work?

Does lettuce water really make you sleep? It’s possible it might help, but overall this method lacks compelling scientific evidence.

Within some types of leaves, especially romaine lettuce, there are phytochemical compounds present, including lactucin, lactucopicrin, triterpenoids, saponins and others. Researchers believe these nutrients have some analgesic (pain-relieving) and calming effects, but it’s debatable how influential they are.

For example, a 2017 animal study did find certain sesquiterpene lactones present in romaine lettuce, including lactucin and polyphenols, that are thought to have sedative and relaxing effects. However, the study used lettuce extracts taken from romaine and other types of lettuce leaves and seeds, not regular lettuce water.

In this study, fresh lettuce was trimmed, washed, dried to make powder, stored at 5 degrees C and then extracted twice with 70% ethanol. You can see how this is a very different process than boiling lettuce leaves at home.

The amount of phytochemicals in cooked or fresh lettuce leaves, and their water, is likely not high enough to have a big impact on your mood or sleep. This doesn’t mean it’s harmful to try — it’s just unlikely to make a big difference in how fast you fall asleep or how well you stay sleeping through the night.

Should You Try It?

Even if eating lettuce or drinking lettuce water isn’t necessarily a natural sleep aid, leafy greens and lettuces still offer body-wide benefits. This means you can feel free to drink lettuce water if you’d like — just keep in mind that other sleep aids may be more effective. (See below for suggestions.)

On a positive note, some people simply find warm beverages (which can include hot lettuce water) to be soothing, explaining why some herbal teas can be helpful when you’re feeling sick, anxious or sad. Another possible explanation is the placebo affect, meaning that people might feel calmer when drinking lettuce water simply because they expect to.

How do you make lettuce water?

The study mentioned above found that romaine lettuce contains the highest levels of phytonutrients that are thought to have sedative effects.

Ideally, wash a few leaves of organic romaine, place them in a cup, cover with very hot water, let it steep for at least five to 10 minutes, and then take the leaves out and drink the water.

If you’d like, add some fresh lemon juice, raw honey (for flavor, although heating honey does sap it of some of its benefits) or herbal tea, such as peppermint tea, for extra flavor. You can drink lettuce water several times per day if you’d like, just like you would herbal tea or celery juice.

Other Lettuce Water Benefits

As mentioned above, lettuce water is still hydrating; almost free of calories, carbs and sugar; and a great substitute for sugary beverages.

It contains small amounts of phytonutrients that may help fight inflammation and oxidative stress, although you’d have to drink a lot of it to have any drastic effects on your health. Its anti-inflammatory nutrients are beneficial for protecting tissues and cells from damage.

Of course, you can benefit from lettuce’s nutrients by eating the green in salad instead. This may have even more benefits, since it provides fiber and fills you up more than drinking lettuce water.

Aside from impacting sleep, lettuce/lettuce water benefits can include:

• Keeping you hydrated (although you don’t want to drink too much close to bedtime, which can cause urination)
• Helping with digestion and detoxification
• Potentially helping to reduce symptoms like acid reflux that might disrupt your sleep
• Providing free radical-scavenging activity against oxidative stress and inflammation

Risks and Side Effects

Is it safe to drink lettuce water? In most cases, yes.

It’s wise to use organic lettuce since lettuce tends to be sprayed with high levels of pesticides. You don’t want to wind up having these chemicals leach into the water you’re drinking, so choose organic greens, and rinse them well before steeping or eating them.

Other Ways to Aid Sleep

If you’re struggling to get good sleep, a healthy diet that includes lots of different greens and veggies, plus other water/fluids, can likely help. Here are other tips for getting a good night’s sleep:

• One of the best-known sleep aids is avoiding blue light and electronics close to bedtime, since this type of light can make you alert and prevent drowsiness.
• Keep the environment in your home comfortable and calming at night. Use dim, soft light, and make the temperature low when you head to sleep.
• During the day, get some sunlight exposure and exercise to help regulate your circadian rhythm.
• Try adaptogens and other herbs that have calming effects, such as ashwagandha, valerian root, St. John’s wort, skullcap, kava and passionflower.
• Melatonin supplements are another option to experiment with short term, but be careful not to overuse melatonin.
• Magnesium supplements can aid in digestion and reduce muscle tension, which might help you rest more easily.
• Diffusing lavender essential oil in your home can help you unwind.
• Finally, incorporate relaxing activities like meditation, yoga, journaling, reading or taking a warm bath or shower into your evening routine.

Conclusion

• Lettuces (especially romaine) contain nutrients including lactucin and lacucopicrin that are known to be sleep-inducing compounds.
• That said, these are present in lettuce seed oil but not very concentrated in homemade lettuce water/tea.
• You can still try this remedy for other lettuce water benefits, such as help with digestion and hydration.

The post Does Lettuce Water for Sleep Really Work? appeared first on Dr. Axe.

Believe it or not, real yams aren’t very commonly found in the United States, even though many grocery stores labels certain sweet potatoes as “yams.”

The orange tubers you find in supermarkets that are called yams are actually usually “soft” sweet potatoes. According to the Farmers’ Almanac, when orange sweet potatoes were first introduced in the U.S., grocery stores called them yams to differentiate them from white sweet potatoes, which tended to be larger, drier and less appealing.

While these two root veggies are not the same thing and not even very closely related, both do provide many of the same nutrients — including antioxidants like beta-carotene (vitamin A), vitamin C, potassium and fiber.

What Are Yams?

Yams are tuberous root veggies that originated in Africa and Asia. Technically, yams are monocots, meaning they’re plants that have one embryonic seed leaf.

Are yams potatoes? No.

Potatoes belong to the Solanaceae plant family, while yams belong to the Dioscoreaceae family (genus Dioscorea), and there are over 600 varieties of yams!

Today, yams are grown in tropical climates, such as in places like South Africa, other African countries and the Caribbean.  About 95% of yams today are grown in Africa.

It’s thought that yams got their name from the Fulani (a language spoken in Guinea, Western Africa) word nyami, which means “to eat.”

Types of yams grown around the world include:

• Indian yam (D. trifida)
• Winged or water yam (D. alata)
• Guinea yam (D. rotundata)
• Yellow Guinea yam (D. cayenensis)
• Lesser yam (D. esculenta)
• Chinese yam (D. polystachya), also known as cinnamon vine

What does a yam look like?

Compared to regular white or sweet potatoes, yams tend to be bigger. They can sometimes grow up to three to four feet long and between 80 and 100 pounds.

They are usually cylindrically shaped, unlike potatoes, which tend to be tapered on the ends.

How do you know a yam is actually a yam? One way to tell is the color of the root’s skin.

Real yams have blackish or brown skin that is typically rough and scaly, sometimes described as being “bark-like.”

If you cut a yam open you’ll find flesh that is white, light purple, faint red or a mix of these colors, depending on the specific yam species.

Are edible yams the same as wild yam supplements?

“Wild yam” is the term used to describe a supplement that has estrogen-like effects. It’s derived from the root of the plant species called Dioscorea villosa, which grows on a vine native to North America.

Wild yam and other edible yams are related because they are in the same larger plant family.

Wild yam is usually found as a liquid extract, dried herb, powder, capsule, tablet or tea. It’s different from edible yams because it isn’t cooked and eaten, but instead it is taken as a natural remedy and supplement.

Yams vs. Sweet Potatoes

Is a yam a sweet potato? No, these two root veggies are not related and are actually pretty different.

Both are tuberous root vegetables, however they are botanically different and come from different plant families.

Sweet potatoes as technically dicots, meaning plants that have two embryonic seed leaves. They belong to the Convolvulaceae plant family.

Compared to sweet potatoes, yams are usually bigger, starchier and drier, plus less sweet-tasting.

You can tell the difference by looking at the color of the skin and the flesh. This can be a bit confusing because there are lots of different types of sweet potatoes with a range of skin and flesh colors.

“Soft sweet potatoes” are considered those that have copper skin and deep orange flesh. Regular sweet potatoes are firm and have golden skin and lighter flesh. You can also find purple, white and other colored sweet potatoes.

Sweet potatoes are much easier to find in grocery stores in the U.S., however real yams can be found at some international markets. If you’re buying tubers at regular markets, even if they are labeled as yams, chances are you’re buying sweet potatoes.

Which is healthier: sweet potato or yam?

Sweet potatoes are a great source of vitamin A, potassium, fiber and more. These are many of the same nutrients found in yams.

Overall, the two are comparable, however sweet potatoes are richer in vitamin A/beta-carotene.

Yam Nutrition Facts

Yams are a great source of complex carbs, fiber, vitamin A, vitamin C, potassium, manganese and other nutrients.

One cup (about 136 grams) of boiled yams contains approximately:

• 158 calories
• 37.4 grams carbohydrates
• 2 grams protein
• 0.2 grams fat
• 5.3 grams fiber
• 16.5 milligrams vitamin C (27 percent DV)
• 911 milligrams potassium (26 percent DV)
• 0.5 milligrams manganese (25 percent DV)
• 0.3 milligrams vitamin B6 (16 percent DV)
• 0.2 milligrams copper (10 percent DV)
• 0.1 milligrams thiamine (9 percent DV)
• 67 milligrams phosphorus (7 percent DV)
• 24.5 milligrams magnesium (6 percent DV)
• 21.8 micrograms folate (5 percent DV)

Yam nutrition also contains vitamins A, E and K; B vitamins niacin and pantothenic acid; and minerals calcium, iron, zinc and selenium.

Benefits

1. High in Complex Carbs and Fiber

Tubers, including yams, are a good source of fiber, starch and energy. Compared to refined grains, most root vegetables are also lower in calories and lower on the glycemic index, which means they won’t spike your blood sugar as much.

The fiber in starchy veggies slows down the release of glucose (sugar), which is important for energy and insulin balance.

Additionally, plant foods that contain fiber have been shown to promote gut health and exhibit other beneficial activities, including having anti-carcinogenic, anticoagulant, immune-stimulating and antioxidant effects.

A high-fiber diet not only helps prevent inflammation and disease formation, but it also works wonders for helping with digestion and preventing IBS or naturally relieving constipation.

2. Good Source of Vitamins A And C

Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C.

These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage.

3. High in Copper, Manganese and Potassium

Yams are an excellent source of minerals, including copper, manganese and potassium, which have benefits for cardiovascular, metabolic and cognitive health.

Foods high in copper help form hemoglobin and collagen in the body, which supports circulation and healthy connective tissues, and are involved in energy metabolism, DNA synthesis and respiration.

Manganese foods can assist in nutrient absorption, production of digestive enzymes, bone development and immune-system defenses.

Potassium is a crucial electrolyte needed to maintain normal blood pressure levels, balance fluid levels in the body and facilitate muscle contractions.

4. Filling, Versatile and Affordable

Fibrous foods are satiating and can actually help you lose weight because they fill you up. Starchy vegetables eaten with a balanced meal (protein and healthy fats) have been shown to help control one’s appetite and delay hunger cues, which is important for weight management.

Another great thing about tubers is that they’re typically very inexpensive and available all year-round — plus they can be used in lots of ways. They’re a gluten-free source of carbs and useful for making baked fries, soups and starches for baking.

How to Use/Recipes

Yams are described as having a mild, earthy flavor with a subtle sweetness. In order to make yams taste great, it’s important to cook them properly, which brings out their natural sweetness and makes them softer.

The most common ways to cook this starchy vegetable are to boil and mash them or fry, roast or baked them. They are used in similar ways to potatoes, either mashing them with herbs and butter, using them to make a sticky paste or dough that binds other ingredients, or frying them in fat/oil.

Bon Appetite magazine explains: “Yams are easily compared to the texture and flavor of white russet potatoes” due to their starchiness, rather than orange sweet potatoes or other softer varieties.

Try subbing in yams for potatoes in these healthy recipes or using a combination of both:

• Hasselback Potatoes
• Sweet Potato Hash
• Sweet Potato Biscuits
• Sweet Potato Rosemary Fries

Note: If you’re looking for the kind of root veggies that will have crisp skin and a fluffy orange flesh once cooked, you probably actually want to use sweet potatoes instead of real yams. Remember that deep orange sweet potatoes might be called yams in stores, but they are actually potatoes and usually wind up tasting a bit better and sweeter than real yams.

In terms of how long they last, you can keep yams for about four to six months if they’re stored in a cool, dim place. (Keep them out of the refrigerator and away and from light and humidity.)

Risks and Side Effects

You never want to eat a raw yam, which can be a choking hazard and can also lead to digestive issues, since yams contain compounds that are potentially toxic when eaten raw. Always cook yams before eating them, which also makes their starch easier to break down.

If you’re following a low-glycemic diet or low-carb diet, limit the amount of root veggies you consume.

For the most health benefits, avoid deep-frying yams or eating with them lots of added sugar. Instead try boiling, roasting or baking them with a bit of avocado oil, herbs and spices.

Conclusion

• What is a yam in the USA? Tubers that are labeled as “yams” in the U.S. are usually actually sweet potatoes. These two terms are mostly used interchangeable to describe soft, orange sweet potatoes, but technically these two roots are not related.
• Yams are tubers native to Asia and Africa that are starchy, large and dry. They have a brownish, scaly skin and flesh that can range from white to purple to red.
• Yam nutrition benefits include supplying you with vitamins A and C, potassium, manganese, B vitamins, fiber, and more.
• Look for yams in international markets, and use them in the same ways you would potatoes and other tubers.

The post Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition (Plus Recipes and Side Effects) appeared first on Dr. Axe.

If you aren’t familiar with the benefits of collard greens nutrition, you may be surprised what this leafy green can do.

Collard greens (or collards) are various loose-leafed plants that belong to the Brassica oleracea species. This beneficial vegetable is related to others in the Acephala group, including:

• cabbage
• Swiss chard
• broccoli
• cauliflower
• kale
• Brussels sprouts

Collard greens date back to prehistoric times, and they are one of the oldest members of the cabbage family. The Ancient Greeks cultivated several forms of both collard greens and kale.

Today, it grows in:

• Brazil
• Portugal
• the southern United States
• many parts of Africa
• Montenegro
• Bosnia and Herzegovina
• southern Croatia
• northern Spain
• northern India

The collard green plant is grown for its large, dark-colored and edible leaves. Similar to kale, it has an upright stalk, often growing up to two feet tall. The leaves are thick and have a slightly bitter taste.

Collard greens are unique because they’re rich in sulfur-containing compounds called glucosinolates, which support detoxification, and indole-3-carbinol that greatly reduces the risk of breast, colon and lung cancer.

Collard greens are a great vitamin K and vitamin A food. They’re also rich is soluble fiber and have strong antioxidant properties.

By adding collard greens to your diet, you can reduce disease-causing inflammation, help treat digestive conditions, detox your body and boost cardiovascular health.

One of the most important components of collard greens, and other cruciferous vegetables, is glutathione. This peptide consists of three key amino acids that play several vital roles in the body.

It helps the liver cleanse and detoxify fat, boosts immune function, fights cancer, protects the body from environmental toxins, and prevents drug resistance.

Glutathione is so important to our health that longevity researchers believe the levels that are present in our cells serve as a predictor of how long we are going to live. Collard greens nutrition boosts glutathione levels and allows this molecule to do its magic.

Collard Greens Nutrition Facts

Collard greens are among the best vitamin C foods, and they’re a good source of vitamin K and soluble fiber. They also contain multiple nutrients with potent anti-cancer properties, such as diindolylmethane and sulforaphane.

One cup (about 190 grams) of chopped collard greens nutrition contains approximately:

• 49 calories
• 9 grams carbohydrate
• 4 grams protein
• 1 gram fat
• 5 grams dietary fiber
• 836 micrograms vitamin K (1,045 percent DV)
• 15,416 international units vitamin A (308 percent DV)
• 35 milligrams vitamin C (58 percent DV)
• 177 micrograms folate (44 percent DV)
• 1 milligram manganese (41 percent DV)
• 255 milligrams calcium (27 percent DV)
• 0.2 milligrams riboflavin (12 percent DV)
• 0.2 milligrams vitamin B6 (12 percent DV)
• 2.2 milligrams iron (12 percent DV)
• 38 milligrams magnesium (10 percent DV)
• 1.7 milligrams vitamin E (8 percent DV)
• 57 milligrams phosphorus (6 percent DV)
• 220 milligrams potassium (6 percent DV)
• 0.1 milligrams thiamine (5 percent DV)
• 1.1 milligrams niacin (5 percent DV)
• 0.4 milligrams pantothenic acid (4 percent DV)
• 0.1 milligrams copper (4 percent DV)

Health Benefits

1. Help Prevent Cancer

Collard greens detoxify the body, have high levels of antioxidants and reduce inflammation — making this powerful vegetable a natural cancer fighter and preventer.

The National Cancer Institute indicates that the secret behind the cancer-killing ability of collard greens nutrition and other cruciferous veggies is they’re rich in glucosinolates — a large group of sulfur-containing compounds.

These chemicals are known to break down during the chewing and digestion process into biologically active compounds that prevent the growth of cancer cells. The compounds are called indoles, thiocyanates and isothiocyanates, and studies suggest that they protect rats and mice against cancer of the bladder, breast, colon, liver, lung and stomach.

These powerful glucosinolates are also known to:

• reduce inflammation
• reprogram cancer cells to die off
• prevent tumor formation and metastasis
• deactivate carcinogens
• contain antibacterial and antiviral properties

2. Provide Detox Support

Just like the health benefits of kale, one of the top health benefits of collard greens is that they’re a natural detoxifier. They not only help remove toxins, but they eliminate them from the body, too.

A component in collard greens nutrition called isothiocyanates is made from glucosinolates. They’re reported to help detox the body at the cellular level.

Glucosinolates and compounds found in greens help activate detoxification enzymes and regulate their activity. They also trigger the liver to produce detoxifying enzymes that block free-radical attacks on your DNA.

By eating collard greens regularly, you help the body eliminate toxins, or poisons, that come from processed foods, pollutants, pesticides and pharmaceuticals.

3. Support Cardiovascular Health

Because collard greens reduce inflammation, they impact our cardiovascular health. Vitamin K, which is abundant in collard greens nutrition, is a critical nutrient for reducing inflammation and protecting cells that line blood vessels, including both veins and arteries.

Vitamin K has been shown to help prevent calcification of arteries, one of the leading causes of heart attacks. It works by carrying calcium out of the arteries and not allowing it to form into hard, dangerous plaque deposits.

It helps treat high blood pressure and reduces the risk of health conditions such as stroke, heart attack and diabetes.

4. Lower Cholesterol

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. It travels in the fatty acids of the bloodstream and can build up in the walls of the arteries, decreasing the flow of blood to vital areas of the body.

Collard greens help lower cholesterol naturally because the leaves are high in fiber. Soluble fiber binds cholesterol in the digestive system, causing it to be excreted by the body.

A study published in the American Journal of Preventive Medicine concluded that a fiber supplement provided significant and sustained reductions in LDL (bad cholesterol) without reducing HDL (good cholesterol) or increasing triglycerides over a 51-week treatment period.

5. Support Digestive System

Because collard greens are some of the best high-fiber foods, eating this beneficial vegetable stimulates the digestive system. Collard greens consumption can be added as an irritable bowel syndrome (IBS) diet food, for example, because they help combat IBS.

The amount of people who now struggle with some form of IBS is a shocking 60 million people — that’s nearly 20 percent of Americans!

IBS generally causes severe symptoms, such as diarrhea or ulceration of the digestive tract. One major cause of IBS is a low-fiber diet and nutritional deficiencies.

Because of the high fiber content in collard greens nutrition, this veggie can help treat this syndrome that’s often related to a number of other health conditions, including ulcerative colitis, Crohn’s disease and leaky gut syndrome.

The glucoraphanin present in collard greens nutrition also helps protect the health of the stomach lining by preventing bacterial overgrowth and the clinging of bacterium to our stomach wall. Animal studies show that glucoraphanin is not destroyed by digestive enzymes in the microbiota so it’s able to pass through the digestive tract and help balance bacteria.

6. High Source of Bone-Building Vitamin K

A cup of cooked collard greens nutrition has way over 100 percent of the recommended daily value of vitamin K, an essential fat-soluble vitamin. Vitamin K is most well-known for being responsible for bone building and blood clotting. In fact, vitamin K builds bones better than calcium.

Human intervention studies demonstrate that vitamin K not only increases bone mineral density in osteoporotic people, but reduces fracture rates, too.

Vitamin K is also one of the most crucial vitamins for preventing heart disease. Studies show that individuals who increase their intake of dietary vitamin K have a lower risk of cardiovascular mortality.

A vitamin K deficiency can lead to health conditions including IBS, heart disease, weakened bones, tooth decay and cancer.

7. High Source of Inflammation-Reducing Vitamin A

Vitamin A is a fat-soluble vitamin that’s also a powerful antioxidant. With a cup of collard greens nutrition fulfilling 300 percent of your recommended daily value, you surely experience the amazing vitamin A benefits with this nutritious vegetable.

Vitamin A plays a critical role in maintaining healthy vision, neurological function and healthy skin. It’s essential for skin health, and a deficiency can lead to a poor complexion.

Consuming vitamin A-rich foods also helps fight acne and improve overall skin health. Like all high-antioxidant foods, it can reduce the risk of inflammation by fighting free radical damage, which is vital for good health and longevity.

8. Help Maintain Healthy Weight

Leafy greens like collard greens, kale, spinach and Swiss chard are chock-full of nutrients and iron. These fat-burning foods help keep muscles functioning properly and burning calories long after a workout.

Because collard greens are packed with vitamin K, eating the leaves keeps our bones strong and helps ward off osteoporosis, keeping the body moving normally well into old age. Studies indicate that vitamin K deficiency has been consistently associated with bone fractures.

Collard greens are a nutritionally dense vegetable, and the benefits your body gets for the amount of calories contained in these vegetables means you get more bang for your nutritional buck. You can chow down on these healthy greens guilt-free — plus, you can begin to crowd out other less nutritious foods that don’t boost your health and well-being.

How to Cook and Recipes

You can find collard greens at just about any food store. When buying them, look for the freshest option.

They should be a vibrant dark-green color, and the leaves should be crisp and full. Try to find the organic option to ensure the full health benefits.

Once you get your greens home, wash them well first — you want to remove any soil or debris that is left on the leaves. Once they are clean, they’re ready for cooking.

Collard greens can be stored in the refrigerator for three to five days. Try wrapping them in a damp paper towel and storing them in an open bag.

You can also freeze the leaves for smoothies — they can last for months when frozen. If you feel that the stalks of the leaves are too tough, go ahead and remove them, but remember that they’re edible.

There are a ton of fun and easy ways to use collard greens. You can add them to meals throughout the day — like chopping them and adding to a frittata or swapping out the starchy carb wrap and using collard green leaves instead.

You can sauté collard greens with olive oil or coconut oil and use them as a side to a meat dish or add them to smoothies, soups, dips and sauces.

Collard greens are often prepared with other leafy vegetables, like kale, turnip greens, spinach and mustard greens. They are commonly served with smoked or salted meats, diced onions, vinegar, salt and pepper.

Although collard greens did not originate in Africa, the habit of eating greens that have been cooked down into a low gravy and drinking the juices from the greens, which is known as “pot likker,” is of African origin and remains a popular way to consume them.

Today, collard greens are a stable in U.S. southern cuisine, and they’re eaten year-round.

In some cultures, collards are eaten on New Year’s Day, along with black-eyed peas or field peas and cornbread. They’re served to ensure wealth in the coming year, as the leaves resemble folding money.

Recipes

The easiest way to get a ton of green veggies into your daily diet is a smoothie. Try a green smoothie recipe that includes collard greens and a ton of other nutritious vegetables that boost the immune system and keep your body running smoothly.

Cooking collard greens is similar to preparing Swiss chard greens. They’re both vibrant leafy veggies that have amazing health benefits.

Swiss chard nutrition includes high levels of antioxidants and an impressive amount of potassium, magnesium, calcium, copper, and even more vitamins and minerals.

With high levels of vitamin K, vitamin A, vitamin C and many trace minerals, there’s almost no health condition that Swiss chard can’t help. Try our chard greens recipe, and add collard greens to the mix or swap out the chard greens completely.

A really great and healthy idea is using collard green leaves as wraps. You can add chicken, turkey, beef, veggies and cheese to collard green leaves and avoid those white carbohydrates that have little nutritional value.

This creamy broccoli soup recipe is absolutely delicious and full of healthy fats from coconuts. The collard greens and other cruciferous vegetables in this recipe reduce inflammation, fight free radical damage to your cells and aid your digestive system.

Risks and Side Effects

When you buy collard greens, it’s important that you choose the organic option because conventionally grown greens may be contaminated with concentrations of organophosphate insecticides, which are considered highly toxic to the nervous system.

Collard greens naturally contain substances called oxalates, which are normally not a health concern when eaten in normal, moderate amounts, but in rare cases eating high levels of oxalates can cause certain health problems. Oxalates are most known for potentially interfering with the absorption of certain minerals, such as calcium.

However, experts still agree that oxalates do not pose a threat for the vast majority of people and that their presence in vegetables like collard greens does not outweigh the many health benefits of this vegetable.

If you have a history of gallbladder issues, avoid eating a lot of leafy greens, like collard greens, because of the oxalate levels.

Conclusion

• Collard greens (or collards) are various loose-leafed plants that belong to the Brassica oleracea species. They are related to cabbage, Swiss chard, broccoli, cauliflower, kale and Brussels sprouts.
• Collards are jam-packed with important nutrients, including vitamin K and health-promoting antioxidants. Eating them supports bone, heart and digestive health.
• There are many ways to prepare these leafy greens to get the benefits of collard greens nutrition. They are often sautéed with olive oil or coconut oil and added to meat or bean dishes. You can also add them to soups, stews and even smoothies.

The post Collard Greens Nutrition Helps Fight Cancer, Provide Detox Support and More appeared first on Dr. Axe.

Rutabagas are root vegetables that are high in fiber, vitamin C and potassium — and are even associated with a lower risk of certain types of cancer. Despite being low in calories and fat-free, the rutabaga is very flavorful, which explains why this veggie is often added to rich, hearty dishes.

The roots can be eaten raw or pickled, or they can be prepared similarly to potatoes: baked, roasted, sautéed or steamed, among other options. Rutabaga is commonly used in soups, stews and casseroles as well.

The leaves are also edible and can be prepared in similar fashion to mustard greens or Swiss chard.

Need tips on how to use rutabaga for its many health benefits? Read on to learn all about this intriguing root veggie.

What Is a Rutabaga?

Rutabaga (Brassica napus, variety napobrassica) is also known as Swedish turnip, wax turnip, swede or neep. It is a root vegetable in the mustard family (Brassicaceae) cultivated for its edible, fleshy roots as well as its edible leaves.

Rutabagas most likely originated as a cross between turnips and wild cabbage. There are several common varieties, such as the American Purple Top, Laurentian and Joan.

Rutabagas are a cool-season root crop that can be produced in the spring or fall. The word “rutabaga” comes from the Swedish word “rotabagge.”

These healthy sweet vegetables are believed to have originated in Scandinavia or Russia.

It is said to have been widely introduced to Britain around 1800, but it was recorded as being present in the royal gardens in England as early as 1669 and was described in France in 1700. Rutabaga is an important ingredient of a traditional Christmas casserole commonly prepared in Finland.

Natives of Scotland make a dish they call “tatties and neeps,” which is potato and rutabagas mashed separately and served with haggis. In the U.S., rutabagas are most often boiled and mashed with butter and milk or cream.

Rutabaga Nutrition Facts

One cup (about 170 grams) of boiled rutabaga contains approximately:

• 66.3 calories
• 14.9 grams carbohydrates
• 2.2 grams protein
• 0.4 grams fat
• 3.1 grams fiber
• 32 milligrams vitamin C (53 percent DV)
• 554 milligrams potassium (16 percent DV)
• 0.3 milligrams manganese (15 percent DV)
• 39.1 milligrams magnesium (10 percent DV)
• 95.2 milligrams phosphorus (10 percent DV)
• 0.1 milligrams thiamine (9 percent DV)
• 0.2 milligrams vitamin B6 (9 percent DV)
• 81.6 milligrams calcium (8 percent DV)
• 1.2 milligrams niacin (6 percent DV)
• 25.5 micrograms folate (6 percent DV)
• 0.9 milligrams iron (5 percent DV)

Rutabagas also contain two organic compounds with amazing health benefits: glucosinolates and carotenoids.

Glucosinolates are found in cruciferous plants, such as rutabaga greens and mustard greens. They are known for their ability to reduce inflammation and inhibit cancer by altering enzymes and blocking the cell cycle.

Carotenoids are natural chemicals that give plants their yellow, orange and red pigments. They are believed to have strong antioxidant capabilities and can help fight inflammation, heart disease and even cancer.

Health Benefits

1. Helps Prevent Cancer

Rutabagas are particularly high in antioxidant compounds, which is one reason the rutabaga is a top cancer-fighting food. One of these compounds, glucosinolate, is a sulfur-containing compound that has been shown to reduce the growth of cancer.

Epidemiological studies suggest that brassica vegetables in particular are protective against cancers of the lungs and alimentary tract.

The glucosinolates in rutabaga remain intact until they are brought into contact with the enzyme myrosinase through the process of chewing. Myrosinase then releases glucose and breakdown products, including isothiocyanates, which stimulate programmed cell death in human tumor cells (in vitro and in vivo).

Isothiocyanates are absorbed from the small bowel and colon, and metabolites are detectable in human urine two to three hours after consumption of brassica vegetables.

A man’s risk of developing prostate cancer increases with age, although it can occur any any age. Studies suggest that a high-fat diet may increase the risk of prostate cancer and that a diet rich in vegetables, particularly cruciferous vegetables — including broccoli, cabbage, cauliflower, kale, collard greens, mustard greens, horseradish, kohlrabi, Brussels sprouts, broccoli rabe, radishes, turnip, watercress and rutabaga — is associated with a reduced risk of prostate cancer.

2. Improves Digestion and More

Similar to all its cruciferous cousins, rutabagas are naturally very high in fiber.

Dietary fiber improves digestion by bulking up the stool and encouraging elimination, so rutabagas can provide natural constipation relief. A 2012 study in the World Journal of Gastroenterology showed that dietary fiber intake can increase stool frequency in patients with constipation.

The role of fiber in health actually extends far beyond shorter bathroom visits. Studies suggest that getting more fiber in your diet may play a role in the treatment of conditions such as:

• gastrointestinal disease
• hemorrhoids
• high cholesterol
• heart disease
• stroke
• diabetes
• some forms of cancer

Rutabaga’s healthy, powerful punch of dietary fiber makes it a smart choice for your overall well-being, so add it in to reap these benefits.

3. Rich in Potassium

Root vegetables like rutabagas are good sources of potassium, which is a crucial mineral for the proper function of all cells, tissues and organs in the human body. It’s also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium and magnesium.

The mineral is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function. According to a study published in The BMJ, a higher intake of potassium-rich foods is associated with a 24 percent lower risk of stroke.

With the increasing consumption of processed foods, which remove the mineral, combined with a reduction in the consumption of fruits and vegetables, there has been a large decrease in intake, even in developed countries, leading to deficiency issues.

Epidemiological and clinical studies indicate that a diet high in potassium lowers blood pressure in individuals with both raised blood pressure and average blood pressure. Prospective cohort studies and outcome trials show that increasing intake reduces cardiovascular disease mortality, which is mainly attributable to the blood pressure-lowering effect and also partially may be due to the direct effects of potassium on the cardiovascular system.

A diet rich in the mineral may also prevent or at least slow the progression of renal disease since an increased potassium intake lowers urinary calcium excretion and plays an important role in the management of hypercalciuria and kidney stones. Low serum potassium is strongly related to glucose intolerance, and increasing potassium intake may prevent the development of diabetes that occurs with prolonged treatment with thiazide diuretics.

The best way to increase your intake is to increase the consumption of fruits and vegetables like rutabaga.

4. Rich in Powerful Antioxidants

In addition to being rich in glucosinolates, the rutabaga is also a high-antioxidant food filled with powerful antioxidants known as carotenoids, some of which the body can turn into vitamin A.

The colorful group of compounds known as carotenoids are present in many plants, where they provide photoprotection and act as accessory pigments in photosynthesis. Dietary carotenoids are believed to provide numerous health benefits, including a decrease in the risk of disease, particularly certain cancers and eye diseases.

Numerous retrospective and prospective epidemiological studies have shown that a high intake of carotenoid-rich fruits and vegetables is associated with a decreased risk of cancer at a number of common sites. Rutabaga’s carotenoid presence is another reason that you want to start including it in your diet on a regular basis if you don’t already.

5. Boosts the Immune System

Rutabagas have an extremely impressive amount of vitamin C, with a single serving containing more than half of the required daily allotment.

Vitamin C is essential for many bodily processes, including the stimulation of the immune system to produce white blood cells, which fight against bacteria and infection. Vitamin C helps reduce the incidence and improve the outcome of pneumonia, malaria and diarrhea infections.

Overall, vitamin C plays an important role in immune function and the modulation of resistance to infectious agents, reducing the risk, severity and duration of infectious diseases.

By increasing your intake of rutabagas, you can improve your vitamin C levels — so make sure they’re part of your vegetable arsenal when cold and flu season comes around.

Rutabaga vs. Turnip

It’s common to get turnip and rutabaga confused, but they do have their differences. They are relatives, but rutabagas are actually larger, denser and higher in many essential nutrients.

The two vegetables also vary in appearance and taste. Turnips are usually white-fleshed with white or white and purple skin. Rutabagas usually have yellow flesh and a purple-tinged yellow skin.

Both turnips and rutabagas have a nutty and sweet, yet peppery flavor, but rutabagas tend to be sweeter while turnips are more peppery. Rutabagas also have a lower moisture or water content than turnips so they keep better.

How to Cook and Add to Diet

You can find rutabagas in the vegetable section of your nearest grocery store. Rutabagas can be found year-round, but some stores might only have them when they are in season (fall or spring).

When purchasing a rutabaga, make sure to choose one that feels firm, smooth and heavy for its size, which will be the freshest and best-tasting. Avoid rutabagas with cracks, punctures, deep cuts or decay.

If a rutabaga feels soft or spongy, then you definitely don’t want to choose that one because it is probably old and possibly rotting, so you’ll never get a chance to eat it.

You can store rutabagas at room temperature for about one week or up to two weeks in the refrigerator. If the greens are still attached, remove them, and store them separately in the refrigerator if you plan on eating them as well.

Need some tips on how to use rutabaga? This root vegetable can be roasted, boiled in water, simmered in soups or stews, and baked.

Here’s how to prepare a rutabaga for cooking:

1. Gather your rutabaga, a large knife, a cutting board, and a vegetable peeler or paring knife.
2. Rinse the rutabaga well with clean water, and be sure to dry it thoroughly so it is not slippery.
3. Use the paring knife or vegetable peeler to remove the outer layer of the rutabaga, just like you would for a potato. Rutabagas are typically dipped in wax so they will hold up better in storage — so make sure to remove all of the wax before cooking.
4. Cut off the bottom of the rutabaga so you have a flat surface for chopping.
5. While resting on its flat bottom, use your large knife to halve and then quarter the rutabaga.
6. Continue chopping the rutabaga until you have one- to two-inch cubes (or whatever size you desire). Keeping the pieces consistent in size will make for even cooking and give you the best texture all around.

Once you have your rutabaga chopped up and ready to go, you can roast it or boil and mash it for a side dish, or you add it to a hearty soup or stew with potatoes or other root vegetables.

Rutabaga recipes:

Looking for a recipe with rutabaga that will warm you up and heal your gut? Try this delicious beef stew recipe!

You can also substitute rutabaga for turnips in this unique, tasty and easy recipe for turnip fries, and rutabaga greens can be swapped out in delicious, nutritious turnip greens recipes. This baked vegetable fries recipe contains rutabaga as well.

Risks and Side Effects

Since rutabaga is a cruciferous vegetable, it contains raffinose, which is a complex sugar that can sometimes cause abdominal discomfort, bloating and flatulence. There is methane-producing bacteria in the colon that feeds on raffinose, and for some people, this process can result in the release of gas.

Cooking rutabagas longer does not reduce these possible effects, but increasing your probiotic intake can help.

If you are allergic to turnips, cabbage, spinach or any other cruciferous vegetables, consult a physician before adding rutabaga to your diet. An allergy to rutabaga is not common, but if you experience any symptoms of food allergies, then you should discontinue consumption of rutabaga and seek medical attention.

Conclusion

• Rutabaga is a root vegetable that fits into a healthy diet because it features dietary fiber, vitamins and minerals. It’s rich in antioxidants that have anti-inflammatory, anti-cancer and immune-boosting effects.
• You can add cooked rutabaga to soups, stews and casseroles, along with potatoes and other hearty, healthy vegetables. Simply wash them in water, peel them and chop them into even-sized pieces.

The post Rutabaga Nutrition Benefits Immunity, Digestion & More appeared first on Dr. Axe.

Striking the balance between vibrant, versatile and delicious, sweet potatoes have become a pretty common component of the modern diet. From sweet potato fries to casseroles, pies and beyond, there are a myriad of ways to enjoy this tasty tuber — and there’s plenty of reason to considering the benefits of sweet potato nutrition.

Sweet potatoes have been domesticated for thousands of years, and their remnants have been discovered in Peru dating all the way back to 8,000 B.C. Today, they are prized around the world for their delicious taste and powerful health perks.

Sweet potatoes are especially popular in the United States, with North Carolina taking the lead in production. Still, many people have doubts when it comes to the sweet potato nutrition profile.

This is because these tubers are usually associated with regular potatoes, which are often served deep-fried, salted and in massive portions that are loaded with extra fat, sodium and calories.

Are they bad for you, and if you’re on a diet, are sweet potatoes fattening or weight loss-friendly? Keep reading to find out what you need to know about sweet potato nutrition and why you should include a serving or two in your diet.

Sweet Potato Nutrition Facts

Sweet potatoes are high in many important nutrients. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals.

One medium medium sweet potato (about 114 grams) baked in skin contains approximately:

• 103 calories
• 23.6 grams carbohydrates
• 2.3 grams protein
• 0.2 gram fat
• 3.8 grams dietary fiber
• 21,907 international units vitamin A (438 percent DV)
• 22.3 miligrams vitamin C (37 percent DV)
• 0.6 milligram manganese (28 percent DV)
• 0.3 milligram vitamin B6 (16 percent DV)
• 541 milligrams potassium (15 percent DV)
• 1 milligram pantothenic acid (10 percent DV)
• 0.2 milligram copper (9 percent DV)
• 1.7 milligrams niacin (8 percent DV)
• 0.1 milligram thiamine (8 percent DV)
• 30.8 milligrams magnesium (8 percent DV)

In addition to the nutrients above, sweet potato nutrition also contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron.

It’s common to confuse sweet potatoes with yams and even white potatoes, so what’s the difference?

Sweet Potatoes vs. Yams

• The sweet potato belongs to the morning glory family of plants while yams — not to be confused with Mexican yams or wild yam — are actually related to lilies and grasses. Additionally, sweet potatoes are thought to have originated in Central and South America while yams are native to Africa and Asia.
• There are also some significant differences in the appearance of the yam vs. sweet potato as well. Sweet potatoes have tapered ends with smoother skin and can range in color from white to vibrant orange. Yams, on the other hand, have rough skin and are typically white-fleshed and cylindrical. Yams are also more starchy and dry without the hint of sweetness found in sweet potatoes.
• Gram for gram, yam nutrition is higher in calories, carbohydrates and fiber but slightly lower in protein than sweet potatoes. Yams also contain a good amount of vitamin C, vitamin B6, potassium and manganese but are not as nutrient-dense as sweet potatoes.

Sweet Potatoes vs. White Potatoes

• These potatoes belong to different plant families, and they are notably different in terms of appearance. Each also has a unique taste that sets it apart. While white potatoes are often incorporated into savory dishes, sweet potatoes have a flavor that works for both desserts and main courses alike.
• White potato nutrition is especially high in certain micronutrients like vitamin C, folate, vitamin B6, potassium and manganese, while sweet potatoes are significantly higher in vitamin A.
• Per 100 grams, there are 20.7 grams of carbs in sweet potato nutrition compared with 21.5 grams of carbs in regular potatoes. Meanwhile, the amount of sweet potato calories is slightly lower as well, with 94 calories in a potato compared to just 90 calories in sweet potato nutrition. Sweet potatoes are also slightly higher in fiber and have a lower glycemic index, meaning they don’t cause the same sharp increase in blood sugar as regular potatoes.
• Both can be healthy additions to the diet when consumed in moderation and with proper portion control. Preparation method is also key — potatoes are often deep-fried and doused in oil and salt, which depletes their nutritional value. Try them baked instead of fried, and enjoy a few servings of both sweet potatoes and regular potatoes as part of a nutritious diet.

Related: Kabocha Squash Nutrition Benefits Digestion, Blood Sugar & More

Benefits

1. Stabilizes Blood Sugar

Sweet potatoes are an excellent dietary addition for those with diabetes. They have been shown to help reduce and regulate blood glucose levels.

In fact, there are several studies focused on learning more about the connection between the sweet potato nutrition and type 2 diabetes. Caiapo, in particular, is a type of white sweet potato that has been studied extensively for its anti-diabetic properties.

In one study out of the University of Vienna in Austria, 61 participants with diabetes were given either four grams of Caiapo or a placebo daily for three months. Study results showed that by the end, the sweet potato group had significantly lower glucose levels than the control group.

Another small study published in the journal Metabolism found that treating diabetic patients with Caiapo for six weeks helped improve insulin sensitivity. Insulin is the hormone responsible for the transport of sugar from the blood to the tissues, where it can be used as energy.

Improvements in insulin sensitivity allow it to work more efficiently in the body to maintain normal blood sugar.

Additionally, sweet potatoes are high in fiber, with each medium sweet potato fulfilling up to 15 percent of your fiber needs for the entire day. Fiber slows the absorption of sugar to help prevent spikes and crashes in glucose levels.

2. High in Antioxidants

Antioxidants are compounds that help fight off harmful free radicals to reduce the risk of chronic disease and prevent damage to the cells. Research indicates that antioxidants may protect against diabetes, heart disease and even cancer.

Besides being rich in fiber and many important vitamins and minerals, sweet potatoes are also loaded with these beneficial antioxidants.

Orange-fleshed sweet potatoes are especially high in beta-carotene, which is the pigment responsible for their characteristic vibrant orange flesh. An abundance of research shows that beta-carotene is a powerful antioxidant that can help promote healthy vision, improve respiratory health and even protect your skin.

Studies highlight that colored sweet potatoes, in general, exhibit more potent activity against free radicals than white sweet potatoes, with purple potatoes, specifically, containing the highest amount of antioxidants.

In addition to sweet potatoes, other top antioxidant foods include goji berries, blueberries, dark chocolate and pecans.

3. Boosts Brain Function

Some research has found that eating sweet potatoes could help boost brain function and improve memory thanks to their abundance of nutrients and antioxidants.

One animal study out of Chungnam National University’s College of Pharmacy in Korea, for instance, treated rats with purple sweet potato extract and found that it prevented oxidative damage in the brain, enhanced cognitive performance and improved memory.

Another animal study conducted in China in 2010 showed that purple sweet potato extract helped protect against brain aging and improved spatial learning and memory ability in mice.

Avocados, beets, broccoli and leafy green vegetables are examples of other brain foods that can help boost focus and memory.

4. Enhances Immunity

Sweet potato nutrition is jam-packed with vitamin A, with each medium potato cramming in about 438 percent of the daily vitamin A requirement. This vitamin plays a role in many aspects of health, but it is especially important in terms of immunity.

Vitamin A helps stimulate the production of immune cells that fight off disease and infection. It also can help kill off harmful cells and has displayed anti-tumor properties in some animal studies.

Many studies have even reported that vitamin A supplementation can help reduce the risk of death from infectious diseases in certain areas where vitamin A deficiency is common.

Getting enough vitamin A from foods like sweet potatoes is crucial to maintaining healthy immune function. Other top vitamin A foods include carrots, kale, spinach and apricots.

5. Promotes Vision Health

In addition to boosting immunity, vitamin A is also integral to maintaining healthy vision. A deficiency of vitamin A can result in symptoms like dry eyes, night blindness, a buildup of keratin on the conjunctiva and even total vision loss in severe cases.

One medium sweet potato can meet and exceed your daily vitamin A needs. In fact, if you can squeeze even just one-fourth of a sweet potato into your diet, you’re set for the entire day.

Not only that, but sweet potatoes also contain important antioxidants that can contribute to vision health as well. Beta-carotene, vitamin C and vitamin E, for example, have been shown to slow the progression of age-related macular degeneration, a condition that can result in vision loss.

Other eye vitamins that you should incorporate into your diet include zinc and omega-3 fatty acids.

6. Aids in Weight Loss

If you have a few stubborn pounds that you’re trying to lose, incorporating this nutritious root vegetable into your diet may be able to help. These tubers may help with weight loss because they are super nutrient-dense and loaded with fiber to help keep you full.

Fiber moves slowly through the digestive tract, helping promote satiety and cut cravings to aid in weight loss. Just one cup of sweet potatoes boasts a whopping 6.6 grams of fiber, or up to 26 percent of what you need for the entire day.

A 2017 animal study also found that purple sweet potatoes, in particular, may have extra weight-busting advantages. Mice were fed a high-fat diet and were supplemented with purple sweet potatoes, which were shown to reduce body weight and fat accumulation over a 12-week period.

Of course, they should be paired with a healthy diet and regular exercise to achieve maximum weight loss. Fortunately, not only do they aid in weight loss, but they can also help you achieve your fitness goals.

The benefits of sweet potatoes for bodybuilding are possible because they are slowly digested, providing you with long-lasting energy to fuel you through your gym session.

Related: Are Potato Chips Good for You? Pros & Cons of This Common Snack (+ Healthy Alternatives)

How to Add to Diet

Sweet potatoes are widely available at most grocery stores and typically found in the produce section, usually right alongside white potatoes. Special varieties, such as white or purple sweet potatoes, may be more difficult to find, however.

Look for them at farmers markets or Asian specialty stores from September through April to take advantage of the purple and white sweet potatoes nutrition.

Once you get your hands on some sweet potatoes, there are plenty of ways to enjoy these delicious root vegetables. From simply enjoying a microwaved sweet potato with minimal effort required to baking, roasting, sautéing or boiling your sweet potatoes, the possibilities are limitless.

Sweet potato fries, soups and casseroles are some of the most popular ways to prepare sweet potatoes, but there are many other options available as well. Roasted sweet potatoes make an excellent addition to meals, too.

All you have to do is clean and cube them, lay them on a baking sheet, and toss them in olive oil, salt and pepper. Then let them bake at 450 degrees Fahrenheit for about 25–30 minutes, and you’ll have delicious, crispy roasted sweet potatoes.

Looking for some unique new ways to incorporate this tasty tuber into your diet? Try cooking these delicious sweet potato recipes:

• Sweet Potato Casserole
• Sweet Potato Hash
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Risks and Side Effects

Despite the multitude of health advantages offered by this nutritious root vegetable, there are some people who may want to limit consumption or avoid eating sweet potatoes altogether.

Although uncommon, sweet potatoes can cause an allergic reaction in some people. If you experience any food allergy symptoms after eating sweet potatoes, such as itchiness, nausea, vomiting, stomach cramps or swelling, report to your doctor right away.

If you have a history of calcium-oxalate kidney stones, you may want to limit your sweet potato intake. Sweet potatoes are high in oxalate, which can combine with calcium and lead to the development of kidney stones.

Finally, if you have diabetes, be sure to keep your sweet potato intake in moderation. While sweet potatoes are jam-packed with health benefits, they also contain carbohydrates that can raise blood sugar levels when eaten in excess.

They have a glycemic index of 54 and what’s considered a high carbohydrate content, so people with type 2 diabetes should monitor their intake. You can pair sweet potatoes with some non-starchy vegetables and a good source of protein to make a well-rounded, blood sugar-stabilizing meal to enjoy.

Related: Is Potato Starch Good for You? Pros & Cons of Potato Starch

Conclusion

• Sweet potatoes nutrition is high in fiber, antioxidants, vitamin A, vitamin C, manganese and many other important micronutrients.
• Thanks to their impressive health profile, they have been associated with a long list of health perks. They may help improve eye health, enhance immunity, boost brain function and aid in weight loss.
• They have a low glycemic index category and a medium glycemic load range, making them a better carbohydrate option for people with type 2 diabetes.
• The best way to include sweet potatoes in your life is in moderation, as part of a healthy diet. Cooking with them is easy and simply requires a baking sheet, some olive oil, salt and pepper.

The post Sweet Potato Nutrition: Top 6 Benefits + How to Add to Your Diet appeared first on Dr. Axe.

Samphire, also known as sea beans or sea asparagus, is a somewhat uncommon vegetable that you’ll find served along with fish, lamb or pasta. Because this veggie grows near the sea, it absorbs minerals from the ground that you can then benefit from when you eat samphire.

This makes it similar to other salty sea vegetables, such as edible seaweeds.

If you’re able to find it in grocery stores near you, you can try boiling, steaming or flash frying it to tone down its intense flavor. Because of its vitamin C, antioxidant and mineral content, it makes a good addition to an anti-inflammatory diet that may help protect against issues such as heart disease.

What Is Samphire?

Samphire is a group of edible succulents that grow near saltwater, such as on beaches and in marshes. Technically these plants are succulent halophytes, meaning that they grow in saltwater or salty soil.

They are members of the plant family called Amaranthaceae. The most common type, called marsh samphire, is found in places such as the United Kingdom (especially Norfolk) and the coasts of the U.S.

Samphire was named after “Saint Pierre” (or St. Peter), who was the patron saint of fishermen.

What does samphire taste like? It’s said to be salty, vibrant and somewhat strong-tasting, capable of adding a “fresh burst” to recipes, especially those high in fat, such as dark meat and some types of fish.

Is samphire the same as sea asparagus? Yes, samphire goes by several other names in different parts of the world, including:

• sea asparagus
• glasswort
• sea beans
• baby asparagus
• salicornia

It looks like tiny asparagus, but it’s not the same species as the asparagus plant.

Types/Varieties

Although there are many samphire species in existence, there are two types that are eaten: marsh samphire, the more common type, and the more difficult-to-harvest type, called rock samphire.

Marsh samphire:

• This is the type that resembles tiny shoots of asparagus. It looks like small, green, segmented twigs and has a similar texture to asparagus.
• Its species name is Salicornia herbacea L., which it’s sometimes labeled as in certain grocery stores (or simply salicornia).
• Its taste is “fresh and salty,” much like seaweed. The main difference is that it lacks the fishy smell and taste that seaweed tends to have.
• It’a found growing along the Pacific and Atlantic Coasts in the U.S. and in Europe.

Rock samphire:

• This type is much less commonly found in stores because it’s very hard to gather. It’s found on high coastal cliffs in Great Britain and northwestern Europe, making it dangerous to forage for.
• Its species name is Crithmum maritimum.
• Compared to other varieties, it has a more intense, spicy flavor.
• It’s also different than the marsh variety because its twigs are not segmented, and it has a darker green color.

Nutrition

Why is samphire good for your health? It’s a good source of nutrients, including:

• vitamin C
• calcium
• magnesium
• manganese
• iodine
• iron
• fiber
• silica

Additionally, it contains unique antioxidants and anti-inflammatory compounds — such as glucopyranosides and fucoidans, which are also found in other sea vegetables, such as algae and seaweeds. Studies show it also contains flavonoids, tannins and polyphenols such as tungtungmadic acid, quercetin, and chlorogenic acid.

Samphire also contains high amounts of sodium carbonate, also called soda ash, which allows it to be used to make glass and soap. (This has been practice since as far back as the 14th century in Norfolk in the U.K.)

Benefits

1. Provides Protective Antioxidants

Samphire contains antioxidants that help counteract free radical damage and oxidative stress, which can contribute to a number of diseases.

According to a 2016 review, “Medicinal attributes like immunomodulatory, lipid-lowering, antiproliferative, osteoprotective, and hypoglycemic render this lesser-known marsh plant significant for phytochemical studies.”

Studies show that it’s high in fucoidans and fucoidanases, types of polysaccharides that contain l-fucose and sulfate ester groups that have a number of biological effects.

Research has demonstrated that fucoidans have not only antioxidant effects, but also immunomodulatory, anti-inflammatory, blood lipid-reducing and antiviral properties. These compounds are thought to help protect against tumor and cancer development, liver damage, gastric problems, infections, high cholesterol, and more.

2. Supports the Immune System

Like many other sea vegetables, samphire is high in vitamin C, a nutrient that has antioxidant effects and supports immune function. Vitamin C can help defend against certain illnesses by stimulating the body’s production of white blood cells.

Other compounds found within samphire have also been shown to suppress the expression of cytokines that can increase inflammation —such as nitric oxide synthase, tumor necrosis factor-alpha and interleukin-1beta.

3. Aids in Digestive/Gut Health

A traditional use of samphire is consuming it for its diuretic and detoxification properties. It may help aid in forming stools, regulating bowel movements and preventing constipation.

It’s also thought to protect the liver against damage.

Additionally, the fiber found in samphire can help support gut health by feeding healthy probiotic bacteria. Fiber also helps to make you feel full, which can regulate your appetite and potentially help you control our calorie intake.

4. Promotes Metabolic and Cardiovascular Health

Samphire has not only anti-inflammatory compounds that protect the heart and arteries, but also several minerals that are beneficial for regulating blood pressure, such as magnesium and potassium.

Although it’s high in sodium, one study found that samphire did not contribute to hypertension or vascular dysfunction. Researchers believe that its anti-inflammatory compounds, such as ferulic acid, might be at least partly responsible for the vasoprotective effects of samphire, and it may even help prevent high blood pressure.

A separate animal study showed that samphire supplementation could serve as a “natural anti-obesity agent” and could potentially improve metabolic health in multiple ways. When given to rats fed a high-fat diet, it was shown to significantly decrease body weight gain, liver weight, hepatic triglyceride, serum leptin and insulin levels.

Additionally, samphire is high in calcium, which helps protect arteries from damage. Another benefit of consuming calcium is that it aids in bone density and can help keep bones strong as someone ages.

5. May Have Neuroprotective Effects

Extracts made from samphire have been found to be rich in antioxidant compounds that have neuroprotective activities and the ability to protect against glutamate-induced brain cell death.

Samphire seems to protect the brain by scavenging reactive oxygen species and increasing antioxidant status, which prevents neural damage.

6. Supports Thyroid Function

As a good source of iodine, samphire can help support thyroid function, since the thyroid requires iodine to create essential hormones.

How to Eat (Recipes, Uses)

Samphire is freshest and in season in the late summer, usually during July and August in the Northern Hemisphere. It’s important that you eat it while it’s still fresh, because otherwise it tends to change flavors and become unpleasant-tasting.

Samphire can be eaten raw such in salads, or cooked. Because it tends to be very salty, most people prefer to cook it to improve its taste.

Most often it’s briefly boiled or steamed for a few minutes.

How is it normally used in recipes? Some popular ways to cook and enjoy samphire include:

• Pickling it. It’s often pickled to preserve its nutrients and found in jars in certain gourmet markets. When pickled, it’s combined with ingredients such as peppercorns, horseradish, vinegar, cider and salt.
• Lightly steaming it and serving it with butter or oil, usually along with a protein. It pairs well with fish, shellfish, and meat like lamb, pork and beef.
• Adding some to stir-fries or pasta dishes.
• Adding some to salads for additional texture.
• Flash frying it, like you would other veggies such as zucchini or squash blossoms.

Here’s how to cook samphire:

1. Before cooking it, rinse it thoroughly under cold water to remove any grit and excess salt. Cut away the stems and any roots.
2. Boil it for five minutes, and then serve with vegan butter or olive oil and black pepper.
3. You could also steam lightly for five to 10 minutes.

When shopping for samphire, look for crisp, brightly colored sprigs with no sign of wilting or softness.

Refrigerate it after purchasing it, and use it within two to three days to avoid it developing an unpleasant odor. Wrap it tightly in paper towels, and keep in the refrigerator.

Keep in mind that when using samphire, be sure to adjust your seasoning — otherwise it can make dishes taste too salty.

Recipes:

Here are some popular samphire recipes to try:

• Lemon and Samphire Pasta
• Samphire Noodles with Tofu
• Vegan Samphire Paella
• Samphire, Potato and Chickpea Chaat

Risks and Side Effects

Is samphire safe to eat? For most people, yes. However, it is naturally very high in sodium, so it should be eaten in moderation.

If you have high blood pressure or cardiovascular diseases, limit the amount of high-sodium foods you eat, including seaweeds and samphire.

Conclusion

• Samphire is a type of edible succulent that grows near seawater.
• There are two types: rock samphire and marsh samphire. Marsh is much more common and widely available in places such as the U.K. and U.S.
• This veggie resembles asparagus, although the two aren’t related. It’s also called sea beans or sea asparagus.
• It’s high in antioxidants, anti-inflammatory compounds, vitamins C and A, plus fiber, iodine, magnesium, potassium and calcium.
• Try it raw or cooked, although cooking improves its taste and reduces the salty flavor. It pairs well with fish and meat, plus can be used in paella, pasta and salads.

The post What Is Samphire? Surprising Benefits and How to Cook It appeared first on Dr. Axe.

In the world of edible squashes, there are two main groups that we usually hear about: summer squash and winter squash. Yellow squash belongs to the summer group, along with its green cousin, zucchini.

Is yellow squash as nutritious as zucchini? The two are very similar in terms of their nutrition content and health perks.

For example, both are about 95% water, making them low in both calories and carbs, and are decent sources of vitamins A and C, potassium, and fiber.

Whether you prefer to eat yellow squash raw or cooked, it’s great to enjoy in low-carb noodle dishes (aka “zoodles“), stir-fries, pastas and more.

Types

Yellow squash (Cucurbita pepo) is a type of summer squash in the Cucurbita plant family. It has a thin, yellow skin, white flesh and big white seeds.

It looks similar to zucchini, but its skin is lighter, seeds are bigger, and it tends not to grow as large as zucchini can.

What is a yellow squash called? It depends on where you live, since this squash can be one of many species.

There are thought to be at least eight different types of yellow squash that are commonly grown and eaten in places such as the U.S. and Europe. These include the following types:

• Costata romanesco
• Eight-ball zucchini
• Tatuma
• Pattypan
• Cousa
• Zephyr

Additionally, some people refer to delicata squash as yellow squash (because of its yellow or orange and green-striped skin).

Which squash is healthiest? 

Summer squash belong to the Cucurbitaceae plant family, which includes vegetables (technically fruits) like cucumber, squashes and pumpkins.

The main difference between summer and winter squashes is that winter squashes are more mature, meaning they have more time to grow before they are harvested, which leads them to be richer in nutrients.

On the other hand, summer squashes are picked earlier when they are less mature. This means they have a higher water content, are lower in calories but generally don’t develop as many nutrients as winter squashes do (such as acorn or butternut squash).

Yellow Squash Nutrition Facts

Yellow squash is low in calories, with just about 20 calories per one-cup serving of raw squash. The skin of summer squashes is where the most antioxidants are found, such as beta-carotene and lutein.

This means that it’s best to eat them with the peel still on, otherwise you’d be throwing away valuable nutrients.

Nutrients found within yellow squash include vitamins C and A, fiber, magnesium, potassium, folate, and B6.

Is yellow squash a carb or vegetable?

It’s a non-starchy vegetable and not a “carb” or starch like some people think of potatoes or winter squash as being. Overall, there are very few carbs in yellow squash, so it’s a good veggie choice for people following a low-carb diet or keto diet.

According to the U.S. Department of Agriculture, below are yellow squash nutrition facts for one medium, raw yellow squash (approximately 200 grams):

• 38 calories
• 8 grams carbohydrates
• 2 grams protein
• 0.5 gram fat
• 2 grams fiber
• 39 milligrams vitamin C (56% DV)
• 444 milligrams potassium (15% DV)
• 38 micrograms folate (14% DV)
• 6.4 micrograms vitamin K (11% DV)
• 0.2 milligram vitamin B6 (10% DV)
• 0.8 milligrams iron (9% DV)
• 16 milligrams vitamin A (8% DV)
• 40 milligrams magnesium (8% DV)
• 64 milligrams phosphorus (7% DV)
• 0.1 milligram riboflavin (7% DV)

Benefits

What is yellow squash good for? Here are some of the benefits associated with yellow squash nutrition:

1. Good for Weight Loss Diets

No matter the exact type of diet you follow, summer squash has the benefit of being low-calorie, low-sugar and a decent source of fiber. Because of its high water content, you can eat a lot of it without consuming many calories, and this helps you to feel full.

Another great thing about yellow squash for dieters is that it can be used as a substitute for things like high-calorie noodles. Many people like to spiralize squash to make “faux pasta,” or it can be added to baked goods to add moisture with less oil.

2. Provides Vitamin C and Other Antioxidants

Yellow squash, especially the colored peel, contains antioxidants including phenolic compounds and carotenoids, such as those called beta-carotene, lutein, zeaxanthin and dehydroascorbic acid. These are the same protective compounds that give carrots their deep orange color

They’ve been shown to exhibit anti-proliferative and pro-apoptotic activities, meaning they potentially fight cancer and other chronic diseases.

Beta-carotene is converted into vitamin A in the body and supports functions like immune health, vision and eye health, skin renewal, and arterial health. Lutein along with zeaxanthin are especially valuable when it comes to defending the eyes from vision loss and age-related diseases, thus offering protection against macular degeneration, cataracts and glaucoma.

Vitamin C is also found within this squash, with more than 50% of your daily needs provided by one medium yellow squash. Vitamin C acts like an antioxidant and helps defend against oxidative stress and free radial damage.

Consuming plenty of vitamin C is linked to:

• stronger immune function
• protection against cognitive decline
• healthier respiratory health due to protection of mucous membranes
• improved joint, hair and skin health due to vitamin C’s role in the body creating collagen

3. Good Source of Nutrients, Including Potassium and Folate

Potassium is a mineral that can help lower blood pressure because it counteracts the effects of a high-sodium diet. Increasing your potassium intake can slash your risk for developing issues such as heart disease or suffering a stroke.

Folate is a nutrient is tied to red blood cell production, cell growth and tissue development. It also helps the body synthesize new DNA and supports development in infancy.

Related: 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits)

How to Cook (Plus Recipes)

Buying and Preparing It:

Yellow squash should be easy to find at grocery stores and farmers markets, especially during the summer and early when it’s in season (although it can be usually found year-round in the U.S). If you can find yellow squash blossoms, these are also edible raw or cooked and make a great veggie for stuffing or battering and baking/frying.

When shopping for squash, look for those that have a bright yellow and smooth skin, without bruises or nicks. A fresh squash should feel mostly firm without soft, wet or wrinkled spots.

To keep it fresh, either leave it at room temperature for a few days or store in in a loose plastic bag in your refrigerator.

Since squash is high in water and absorbs a high percentage of the compounds from the soil it grows in, purchasing organic summer squash is the best way to obtain plenty of nutrients and avoid contaminants.

Before eating squash, wash it well, and pat it dry.

Do you peel yellow squash? As mentioned above, it’s recommended that you avoid peeling squash before eating it if you want to reap the most health benefits. However, if you are going to peel it, use a hand-held peeler to gently remove the skin.

Cooking It:

As the Martha Stewart website puts it, “Whether you want to grill, sauté, fry, braise, roast, purée, bake, or pickle it, this vegetable lends itself well to just about every culinary technique.”

Some ideas for cooking yellow squash include:

• Grilling it on the BBQ
• Slicing it thin and eating it raw dipped into hummus or another healthy spread
• Roasting it with some salt and olive oil
• Making low-carb noodles with it or “pizza boats” by melting some cheese on top
• Adding shreds to breads, muffins and other desserts to keep them moist

Is yellow squash more nutritious raw or cooked?

Some phytonutrients found within summer squash become more bioavailable when the veggie is cooked a bit. For example, beta-carotene becomes easier to absorb once it has been heated.

However, the key is to not overcook vegetables since this can destroy some delicate nutrients — plus it can ruin the taste and texture of the veggie.

Steaming is considered a delicate cooking method that can preserve its phytochemicals better than microwaving, roasting or deep frying.

Recipes:

Summer squash has a mild flavor that is complemented well by lots of different flavors and spices. Try pairing it with garlic, olive oil, tomatoes, oregano, parsley, sesame and ginger.

Here are some ideas for using yellow squash in both sweet and savory recipes (you can sub it for zucchini in almost all recipes):

• Zucchini Lasagna Recipe
• Chicken Zucchini Casserole Recipe
• Zucchini Brownies Recipe
• Healthy Breakfast Muffins
• Herb Frittata with Summer Squash
• Baked Garlic Parmesan Zucchini and Summer Squash Wedges

Risks and Side Effects

Is yellow squash always safe to eat? It’s generally well-tolerated by most people and isn’t likely to cause digestive issues or allergic reactions.

It’s even suitable for babies, toddlers and children since it’s soft, non-allergenic and mild-tasting.

Summer squash does contain measurable amounts of oxalates, which are natural substances found in plants and other foods that can cause health problems in people with certain existing conditions. If you have untreated kidney or gallbladder problems, you might want to avoid eating too much squash.

Conclusion

• Yellow squash is a type of summer squash that is low in calories and a good choice for a low-carb or keto diet.
• It has a very low score on the glycemic index and a high water percentage. It also contains some antioxidants like vitamin C and beta-carotene, plus potassium, magnesium, folate and more.
• Benefits of yellow squash nutrition include having anti-inflammatory properties that support heart health, vision, immune function, digestion and cognitive health. It may also help with calorie intake and weight loss.

The post Yellow Squash Nutrition Facts (Plus Benefits of This Summer Vegetable) appeared first on Dr. Axe.

Did you know that within the winter squash family there are more than 15 varieties of edible squashes that are commonly eaten? While most people are familiar with types like butternut, delicata and acorn squash, there’s a lesser-known variety that you should get to know: hubbard squash.

What does hubbard squash taste like? It’s described as having a mild, sweet, nutty and slightly savory taste.

It’s chock-full of nutrients, including vitamin C and beta-carotene/vitamin A, and it makes a great addition addition to soups, casseroles, baked goods, pasta dishes and more.

What Is Hubbard Squash?

Hubbard squash (Cucurbita maxima) is a large squash with a gray/blue skin. It has a golden orange center that becomes soft and sweet when cooked.

Oftentimes the outside rind/skin is lumpy and bumpy.

As a member of the winter squash family, hubbard squash is technically a fruit and not a vegetable, however it’s treated more like a veggie. It’s a warm-season annual crop that grows on vines and trails along the ground or climbs up structures.

It’s typically harvested in the autumn and can remain fresh and edible for many months through the fall and winter even without refrigeration.

Hubbards are thought to be native to Central and South America. Today they are often used ornamentally during the fall for Halloween and Thanksgiving decorating.

Types/Varieties

This species can range in size from six to 40 pounds. Smaller varieties of hubbard squash, such as the Blue Ballet species, tend to have a bit sweeter of a taste, while larger ones are nuttier and more savory.

Aside from Blue Ballet, other varieties include golden or green hubbard.

Are hubbard squash and butternut squash the same?

Hubbards are related to many other types of squash in the Cucurbita maxima family, including:

• buttercup
• marrow
• kabocha
• carnival
• red kuri
• spaghetti
• autumn
• pumpkin
• turban
• sweet dumpling
• acorn
• butternut

While it’s similar to butternut squash in terms of nutrition content and uses, butternut squash is another species of winter squash with different characteristics. You can basically substitute one for the other in most recipes or use them in place of cooked pumpkin or sweet potatoes.

Nutrition

Why is hubbard squash good to eat? Hubbard squash nutrition benefits include its high supply of vitamins A (beta-carotene), B6, C and E, as well as magnesium, potassium and manganese.

It’s also low in both calories and fat, yet provides natural carbohydrates, fiber and some sugars.

One cup (about 205 grams) of baked hubbard squash contains approximately:

• 102 calories
• 22.2 grams carbohydrates
• 5.1 grams protein
• 1.3 grams fat
• 10 grams fiber
• 12,374 international units vitamin A (247 percent DV)
• 10.5 milligrams vitamin C (32 percent DV)
• 734 milligrams potassium (21 percent DV)
• 0.4 milligrams vitamin B6 (18 percent DV)
• 0.3 milligrams manganese (17 percent DV)
• 45.1 milligrams magnesium (11 percent DV)
• 0.2 milligrams thiamine (10 percent DV)
• 0.9 milligrams pantothenic acid (9 percent DV)
• 32.8 micrograms folate (8 percent DV)
• 0.1 milligrams riboflavin (6 percent DV)
• 1.1 milligrams niacin (6 percent DV)
• 1 milligram iron (5 percent DV)
• 47.2 milligrams phosphorus (5 percent DV)
• 0.1 milligrams copper (5 percent DV)

Benefits

1. Great Source of Antioxidant Vitamin A/Beta-Carotene

One of the greatest benefits of hubbard squash nutrition is its supply of carotenoid antioxidants. Studies show that as a high-antioxidant food it can help fight oxidative stress and free radical damage, which contribute to signs and aging and chronic disease development.

Vitamin A may even have some anti-obesity effects and be able to defend against metabolic syndrome.

Beta-carotene is found in high amounts in many types of winter squash, including hubbard, pumpkin, butternut squash, etc. Along with other carotenoids, consumption of beta-carotene is linked to a reduction in inflammation, enhanced vision and skin health, support for cardiovascular health, and prevention of certain types of cancer.

2. Supports Strong Immune System With Vitamin C

Antioxidants within winter squashes, such as vitamin A and vitamin C, promote healthy immune responses and can help you fight illnesses, infections and diseases related to oxidative stress.

Vitamin C within hubbards has many benefits, including lowering the risk for some types of cancers, such as ovarian, lung and skin cancer (melanoma), as well as helping prevent the common cold and other respiratory infections.

Additionally, vitamin C supports synthesis of collagen protein within the body. This helps form connective tissues that make up the skin, joints, ligaments, tendons and gut lining.

3. Good Source of Heart-Healthy Potassium

Hubbards are a rich source of the electrolyte mineral known as potassium, which plays an important role in regulating blood pressure levels and helping prevent hypertension. Additionally, it’s required for the function of several organs, including the heart, kidneys, brain and muscular tissues.

Diets higher in potassium can potentially reduce the risk for stroke, abnormal heart rates, poor circulation and muscle cramping.

People eating a “standard Western diet” often lack potassium-rich foods in their diets, and they consume too much sodium, which counteracts some of the effects of potassium. This is why it’s important to eat electrolyte-rich fruits and veggies often, including squash.

4. Helps Promote Bone/Skeletal Health

Certain nutrients within hubbards, such as potassium and manganese, assist in maintaining strong bones and helping prevent loss of bone density, which puts adults at a higher risk of developing osteoporosis.

Another potential benefit of foods that contain both manganese and potassium is their ability to help reduce obesity due to how these nutrients support general metabolic health.

How to Cook

Look for this squash at local farmers markets or even the decorative/ “ornamental” section at pumpkin patches and nurseries.

When shopping for squash, select those that are blemish- and bruise-free. You want the stem to be smooth and intact and the squash to feel heavy.

Look for those with stems that are tan, dry and corky. Ripe squash should have a matte-looking skin but not be too glossy.

As mentioned above, hubbard squash has a naturally sweet and nutty taste. Some varieties have a buttery, nutty flavor and a flaky, dry texture, similar to a baked potato.

The cooked flesh makes a great addition to a variety of recipes, especially when baked and mashed. It’s a mild squash overall and shouldn’t overpower recipes.

How do you cut hubbard squash?

Because it’s so large and hard to handle, you’ll often find this squash sold as pre-cut wedges, which saves you some effort in cutting it.

Hubbards have a very thick and tough skin, so most cooks recommend that you cut it open initially by dropping it on the ground so the outside cracks open. Preferably do this outdoors so you don’t make a mess in your home.

Once cracked open, remove the seeds, which can be saved and roasted just like pumpkin seeds.

Cooking hubbards:

To cook hubbard squash, try baking, roasting or steaming and pureeing it (just like you would with pumpkin, butternut squash or sweet potatoes). When made into a smooth purée, it can be used to moisten and sweeten breads, pies, muffins, pancakes, or even casseroles and pasta dishes.

Winter squashes generally pair well with flavors including cinnamon, nutmeg, curry, sage, black pepper, chipotle and chili.

Some nutrients found in squash, including carotenoids, are fat-soluble antioxidants that are best absorbed into the body when accompanied by fat sources, such as avocado or olive oil. This is why it’s a good idea to pair hubbard with a healthy source of fat.

One of the easiest methods is roasting the squash at 350 degrees Fahrenheit for about 45 minutes. Cook it until it’s soft and lightly browned around the edges. Try adding some salt and spices mentioned above to make the flavor pop.

After you steam or roast it, you can create a squash purée using a high-speed blender or food processor.

Use the cooked squash within several days, and keep it refrigerated. When uncooked, whole hubbard squashes will last up to six months if stored in a cool, dry place.

Recipes:

Try subbing hubbard for butternut squash in these butternut squash recipes or acorn squash recipes. Other ideas include:

• Healthy Roasted Squash Recipe
• Chipotle Chicken Blue Hubbard Squash Soup
• Squash Bake Recipe
• Blue Hubbard Pie
• Apple Stuffed Baby Blue Hubbard Squash

Risks and Side Effects

Winter squash varieties are generally considered very hypoallergenic. However, there are some people who have an allergy to these crops, so stop eating them and contact your doctor immediately if you develop rashes, hives or notice difficulties in breathing.

If you find your skin and hands becomes itchy, red or swollen when handling this squash, try using gloves when preparing it.

Conclusion

• Hubbard squash is a member of the winter squash family. It’s technically a fruit and has a mild and sweet flavor.
• It can be roasted, baked, pureed and added to pasta, used in soups and more, just like butternut squash or pumpkin .
• Hubbard squash nutrition benefits include supplying you with high amounts of vitamins A and C, plus potassium, manganese, magnesium, fiber and B vitamins.
• It’s supportive of heart health and normal blood pressure, immune system function and prevention of infections, normal vision, and bone health.

The post What Is Hubbard Squash? Nutrition, Benefits, Recipes & More appeared first on Dr. Axe.

Sometimes, the best foods are underrated, but that really shouldn’t be the case when it comes to butternut squash. This creamy food hasn’t been around long, but it has quickly become an incredibly common (rightfully so!) part of many healthy diet routines thanks to all the wonderful things butternut squash nutrition provides.

Butternut squash is part of the Cucurbita family of fruits, specifically known as one of the six varieties of Cucurbita moschata. In parts of the world like New Zealand and Australia, the squash is more commonly referred to as butternut pumpkin or gramma.

All of the fruits in the Cucurbita family tend to be high in essential nutrients, and butternut squash nutrition is no different than its sisters, such as spaghetti squash and various gourd varieties. Although it is botanically a fruit, it functions in food preparation more like a vegetable.

Why should you add it to your diet? This winter squash has enough vitamin A in just one serving to cover your entire daily recommended dose, and butternut squash nutrition can help you lose weight, reduce inflammation and even avoid catching a cold.

All of these reasons (and many more) are great reasons to incorporate butternut squash into your diet — and lest we forget, it also tastes great. Try out some of my favorite butternut squash recipes to get some of the amazing benefits of butternut squash nutrition.

Butternut Squash Nutrition Facts

The incredible nutritional value of butternut squash is difficult to overstate, and butternut squash calories are very low considering how filling it can be. With over four times the recommended daily value of vitamin A in just one serving, it’s considered one of the top vitamin A foods.

In addition, it offers over half the recommended intake of vitamin C, an impressive list of other vitamins and minerals, and loads of dietary fiber. This orange squash is a highly recommended ingredient for making soup, roasted butternut squash, stews and more nutritious recipes.

One cup of cubed, baked butternut squash (about 205 grams) contains approximately:

• 82 calories
• 21.5 grams carbohydrates
• 1.8 grams protein
• 0.2 gram fat
• 6.7 grams fiber
• 22,869 international units vitamin A (457 percent DV)
• 31 milligrams vitamin C (52 percent DV)
• 0.4 milligram manganese (18 percent DV)
• 582 milligrams potassium (17 percent DV)
• 59.4 milligrams magnesium (15 percent DV)
• 2.6 milligrams vitamin E (13 percent DV)
• 0.3 milligram vitamin B6 (13 percent DV)
• 0.1 milligram thiamine (10 percent DV)
• 2 milligrams niacin (10 percent DV)
• 38.9 micrograms folate (10 percent DV)
• 84 milligrams calcium (8 percent DV)
• 1.2 milligrams iron (7 percent DV)
• 0.7 milligram pantothenic acid (7 percent DV)
• 0.1 milligram copper (7 percent DV)
• 55.4 milligrams phosphorus (6 percent DV)

Benefits

1. High in Antioxidants

Although butternut squash has been around just over half a century, one of the most well-known benefits of butternut squash nutrition is its high antioxidant load. Researchers even recommend it as a high-antioxidant food that may be used in the medical community as a natural treatment for oxidative stress.

Antioxidants fall into various categories, and some found in butternut squash nutrition include three different carotenoids. These nutrients are fat-soluble antioxidants, meaning they’re most efficiently absorbed into the body when accompanied by fat sources, such as avocado or olive oil.

Butternut squash is rich in vitamin A, a good source of the incredible antioxidants beta-carotene, alpha-carotene and beta-cryptoxanthin, which are linked to a reduction in inflammation and prevention of specific cancers.

One reason it’s important to get the recommended amount of vitamin A (and more) from your food, rather than supplements, is that vitamin A can be toxic when consumed in supplements in too high a quantity. However, dietary vitamin A isn’t toxic because your body absorbs and uses only what it needs, and research shows that maintaining healthy amounts is critical for immune health, healthy vision, cell development and more.

Another beneficial antioxidant-related nutrient in butternut squash is manganese, which aids in the enzyme reactions of various antioxidants.

2. Boosts Immune System and Reduces Inflammation

Aren’t you glad butternut squash contains so much beta-carotene? You should be.

Research suggests that the beta-carotene in this creamy fruit promotes immune responses and helps fight illness and disease.

Vitamin A is also responsible for the immune-boosting power of butternut squash nutrition. While it has the ability to fight scary diseases like cancer and autoimmune disorders, it can also help prevent the common cold and other infections.

Part of how it protects against such a large number of infections and diseases is because vitamin A reduces inflammation, which is at the root of most diseases.

In fact, inflammation is generally caused by an overactive immune system that attacks more than it should. Keep your immune system in balance and reduce inflammation by eating foods high in vitamin A.

The vital nutrients don’t stop there. Butternut squash also contains high amounts of vitamin C, another common immune system booster that not only helps prevent and treat colds, but has also been found to lessen or inhibit the development of more serious conditions from common infections, such as pneumonia and lung infections.

3. Helps Prevent and Fight Certain Cancers

Most superfoods are also cancer-fighting foods or have cancer prevention qualities, and butternut squash is no exception. That’s because the best way to reduce your risk of cancer is to fuel your body with nutrients that keep it healthy and able to fight infection and disease.

One protein found in butternut squash has been found to inhibit the growth of melanoma (skin cancer) cells, making it a potentially potent anticancer agent. This has been explored in lab and animal studies.

Additionally, research indicates that vitamin C may play a therapeutic role in cancer treatment or prevention.

4. Keeps Bones Healthy

Butternut squash can also help you maintain strong, healthy bones. Research has established that maintaining healthy potassium levels is an important part of having stronger bones, as high levels of potassium are associated with denser bones, even in postmenopausal women and older men, both of whom often have more brittle bones and are at a higher risk of osteoporosis.

The manganese in butternut squash is also beneficial for bone health and prevention of osteoporosis, especially in women who have undergone menopause. Manganese is proven to be a critical nutrient for bone growth and maintaining a healthy skeletal system.

5. Improves Physical Performance and Reduces Fatigue

Do you experience regular fatigue? Would you like to operate at peak physical performance? If your answer to either of these is “yes,” butternut squash nutrition may be a partial answer to your desires.

Researchers in Taiwan found that Cucurbita moschata was effective in a mice model in decreasing fatigue and increasing the exercise performance of the mice in the study.

Vitamin C is also helpful in physical performance, as it increases the oxygen your body absorbs from the air you breathe when eaten/taken in conjunction with physical exertion. Stocking up on vitamin C foods is one of the ways to prevent upper respiratory infections that often follow heavy physical activity, such as running a marathon.

6. Aids in Weight Loss

To reach and maintain a healthy weight, your diet should be full of foods that are stocked with nutrients without overwhelming your body with calories — like butternut squash. One serving contains just 82 calories, making it a welcome addition to many meals that won’t make you feel guilty later.

However, the low calories in butternut squash are only the beginning. One 2012 study, following up on initial research, found that an extract from Cucurbita moschata has very effective anti-obesity qualities.

It impacts a variety of cellular processes, including the formation of fat known as lipogenesis. Essentially, this extract stops the body from producing new fat to store.

There is also a small body of preliminary research that suggests manganese intake can help reduce the weight of obese or overweight individuals, especially when consumed along with potassium (also found in butternut squash) and other supportive nutrients.

Scheduling a menu and consuming good foods in place of processed, unhealthy ones are two of the ways you can lose weight fast (and naturally). Especially with its fat-fighting qualities, butternut squash should be a go-to option on your list of life-giving foods.

7. Reduces Symptoms of PMS

Did you know that most of the foods women typically consume during and before their periods actually make PMS symptoms worse? This is especially true for things that contain sugar, alcohol and caffeine.

However, there are some great options that you can add to your diet to reduce symptoms of PMS without drugs like Midol, which may effectively relieve symptoms but also contain the possibility of dangerous and severe side effects in some people. One such natural PMS treatment is butternut squash.

For example, a study published in the American Journal Obstetrics and Gynecology found that women with low levels of manganese experience more severe pain and mood PMS symptoms, which the dietary manganese in butternut squash may help offset. The potassium in butternut squash nutrition also helps prevent and alleviate muscle cramps (not limited only to PMS).

Other PMS-fighting nutrients found in butternut squash include vitamins K and E.

Related: Kabocha Squash Nutrition Benefits Digestion, Blood Sugar & More

How to Add to Diet

Typically, butternut squash is available fresh in the U.S. during September and October, but it’s available year-round most of the time as an imported fruit.

When selecting, look for a solid beige color skin without bruising or damage marks. Brown spots or large nicks along the surface may allow bacteria to enter the squash, so avoid options that look damaged in some way.

You can keep it in your kitchen outside of the refrigerator, but be sure to place it in an area without direct sunlight, as sunlight speeds up the process of degradation.

Butternut squash is most often roasted, but you can prepare it in a variety of ways. Generally, it’s cut into cubes before cooking. Preparing the winter squash in this way isn’t very difficult but does involve a few steps.

1. First, cut the top and bottom from the squash.
2. Then cut the thinner “neck” from the fatter bulb area.
3. Use a sharp peeler or paring knife to remove the thick skin.
4. Out of the bulb, you want to remove the seeds (which can also be roasted, much like pumpkin seeds).
5. Then slice the squash into cubes, usually about an inch to an inch and a half in length.

Interested in some unique ways to cook your squash? Roasted butternut squash isn’t the only option.

Some recipes call for squash to be steam-baked, boiled, microwaved or baked. Butternut squash soup is another favorite, which can be made in several varieties and enhanced with herbs like sage and nutmeg.

The taste of squash is sweet and buttery, somewhat similar to pumpkin.

Here are some butternut squash recipes to get you started:

• Butternut Squash Soup
• Butternut Squash Ravioli With Browned Butter Sauce
• Butternut Squash Bake Recipe
• Candied Pecan Butternut Squash Salad Recipe

Related: Yellow Squash Nutrition Facts (Plus Benefits of This Summer Vegetable)

Risks and Side Effects

As with any food product, butternut squash is known to occasionally cause an allergic reaction. The reactions are generally minimal and limited to contact dermatitis or mild swelling around the hands or mouth.

One common reaction (although not an allergic one) that people experience when peeling raw butternut squash is a drying and peeling of the skin of the hands. This is not actually dermatitis or any other allergy — rather the squash’s natural defense mechanism at work. Before it ripens, the internal sap of the butternut squash repairs external damage done to it, such as a bite from an animal or other physical puncture.

If you peel butternut squash before it’s fully ripe and experience this, you need to thoroughly wash your hands and use an extra-strength moisturizing lotion. Most likely, a thin layer of skin will peel from the affected portions of your hands, leaving pink, fresh skin behind.

To avoid drying your hands out, you should only prepare fully ripened squash. If you aren’t sure if your butternut squash has ripened fully, consider wearing a pair of gloves while peeling and prepping your squash for cooking.

Related: What Is Hubbard Squash? Nutrition, Benefits, Recipes & More

Conclusion

• Butternut squash is part of the Cucurbita family, which also includes spaghetti squash and different types of winter squash.
• Butternut squash nutrition includes many vitamins and minerals that are vital to maintaining premium health, dietary fiber, and antioxidants, and it only contains 82 calories per serving.
• The massive load of antioxidants, anti-cancer and anti-inflammatory nutrients in butternut squash make it effective in preventing and treating a large variety of health conditions, from the common cold to potentially certain cancers. There are fat-fighting qualities of butternut squash that make it great for weight loss efforts too.
• There are many ways to prepare and cook butternut squash. Although it’s generally cubed and roasted, it’s also excellent in soup, cooked with root vegetables and added to winter salad recipes. Butternut squash soup is a fan favorite, but adding this lovely orange squash to your favorite veggie dish works too.

The post Butternut Squash Nutrition Benefits Bones, Immunity and Energy appeared first on Dr. Axe.

Turnip plants, which have the scientific name Brassica rapa, belong to the cruciferous (or Cruciferae) plant family, a nutrient-dense group of vegetables that includes other disease-fighters like kale, broccoli, cauliflower and cabbage — and of course turnip greens.

Why are turnip greens healthy? Like all leafy greens, they are among the richest food sources of vitamins, minerals and antioxidants.

Turnip greens nutrition is most researched in regard to its ability to fight inflammation. Inflammation, as you know, can lead to the development of such chronic diseases as heart disease and cancer.

Some other areas where these veggies really stand out include cancer prevention, bone health, and helping the body’s detoxification system and liver function.

Some evidence shows that this veggie was first domesticated in ancient Greek, Hellenistic and Roman times. Archaeological records show that mustard greens and radishes, two crops related to turnips, were both growing wildly in parts of Western Asia and Europe thousands of years ago.

Turnip greens are unique because they are biennial, actually taking almost two years to fully grow and reproduce. The first year their roots develop, and the second year their leaves and flowers form.

Because they are able to last through winter months and keep the soil fertilized, they have been an important crop used to maintain soil health throughout history.

Turnip Greens Nutrition

Even though the starchy white root of the Brassica rapa plant tends to be more popular, the green leaves of turnips are actually where most of the nutrients are found.

Around the world these greens are sometimes referred to as “turnip leaves” or “turnip tops” (as they are called in the U.K.).

One study investigating turnip greens nutrition found that, by far, the greatest proportion of vitamins and minerals in turnip plants is found within the greens – with about 96 percent of the plant’s carotene (vitamin A) and about 84 percent of the B vitamins stored inside the leaf blades.

These greens contain an impressive range of important antioxidants, including one in particular that offers many disease-fighting benefits: glucosinolate. The amount of glucosinolate found in this plant actually beats the quantity in many other leafy greens and cruciferous vegetables – including nutrient powerhouses like kale and collard greens.

Glucosinolates, a large group of sulfur-containing glucoside molecules, are known for being one of the best cancer-fighting foods because they facilitate healthy cell production (mitosis) and stimulate cell death (apoptosis) within cancerous human tumors.

Two key glucosinolates that have been identified in studies in these greens include gluconasturtiin and glucotropaeolin. The human body actually seems to absorb these beneficial compounds better when cruciferous veggies are heated and cooked.

Turnip greens are also a very good source of vitamin K, vitamin A, vitamin C and calcium. Ounce-for-ounce, they contain roughly 10 times the amount of vitamin A than cabbage does and about 10 times the amount of calcium than cauliflower.

According to the USDA, one cup (approximately 144 grams) of cooked turnip greens contains about:

• 28.8 calories
• 6.3 grams carbohydrates
• 1.6 grams protein
• 0.3 grams fat
• 5 grams fiber
• 529 micrograms vitamin K (662 percent DV)
• 10,982 international units vitamin A (220 percent DV)
• 39.5 milligrams vitamin C (66 percent DV)
• 170 micrograms folate (42 percent DV)
• 0.5 milligrams manganese (24 percent DV)
• 197 milligrams calcium (20 percent DV)
• 0.4 milligrams copper (18 percent DV)
• 2.7 milligrams vitamin E (14 percent DV)
• 0.3 milligrams vitamin B6 (13 percent DV)
• 31.7 milligrams magnesium (8 percent DV)
• 292 milligrams potassium (8 percent DV)
• 0.1 milligrams riboflavin (6 percent DV)
• 1.2 milligrams iron (6 percent DV)

What is the difference between collard greens and turnip greens?

These two veggies are sourced from different plants, however they are in the same plant cruciferous family. Both are good sources of phytochemicals, fiber and essential nutrients (especially vitamins K, A and C), so one isn’t necessarily better than the other.

Collard greens tend to taste somewhat more bitter and are a bit tougher in terms of their texture, while turnip greens are usually more mild and tender. Because of their large size and firmness, collards are unique in that they can be used to make “wraps.”

Benefits

1. High Source of Antioxidants

The Brassica rapa plant is especially of interest to disease specialists because of the vast antioxidants present within the plant’s leaves.

Numerous studies show that diets high in antioxidants from fresh vegetables help fight against a number of illnesses, including:

• heart disease
• cancer
• arthritis
• diabetes
• autoimmune disease
• Alzheimer’s and Parkinson’s diseases

One 2020 review states that cruciferous veggies possess “anti-obesity, anticancer, antimicrobial, antioxidant, hepatoprotective, cardioprotective, gastroprotective, anti-inflammatory, antianemic, and immunomodulator biological activities.” This means not only do they mainly have antioxidant capacities, but they also fight infections due to their antimicrobial effects.

Antioxidants in this veggie — including beta-carotene, quercetin and myricetin — counteract free radical damage and help naturally slow aging. They can help boost immune function and lower disease risk by reducing rates of oxidative stress, the kind of damage done by uncontrolled levels of free radicals.

2. Fight Cancer

Free radical damage to DNA can alter genetic material located inside of cells, therefore increasing the chance of cancerous cell development. Brassica rapa is a high source of glucosinolates, which a number of epidemiological studies have identified as having an inverse relationship with cancer development, especially cancers affecting the digestive system like colon, stomach, bladder and rectal cancers.

In animal studies, eating vegetables that contain glucosinolates is associated with lower rates of certain enzyme activities that result in DNA damage and cell mutation, which can lead to cancerous tumor growth.

Many more studies show that vitamin A and vitamin C, both highly present in leafy greens, also help protect the body from cancer. Studies show that cruciferous and leafy green vegetables are most closely tied to the prevention of bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer and ovarian cancer.

3. Help Prevent Heart Disease

Cruciferous vegetable intake is inversely associated with risk of mortality due to heart disease in both women and men, according to a report published in the American Journal of Clinical Nutrition.

Moreover, cruciferous vegetable consumption is linked with a reduced risk of total and cardiovascular disease mortality. Leafy vegetables and other cruciferous plants are rich in antioxidants, vitamins, folate, fiber and various phytochemicals that positively affect heart health through multiple biological pathways.

For example, oxidative damage to LDL (low-density lipoprotein or “bad”) cholesterol is believed to be one significant factor in the development of heart disease, but a major benefit of these greens is that they help lower LDL cholesterol.

Leafy green vegetables are also effective at lowering high blood pressure, high homocysteine, oxidative stress and inflammation — all of which may contribute to cardiovascular disease, heart attack or stroke.

Additionally, folate and fiber are two other nutrients found in turnip greens that make them excellent for protecting cardiovascular health. Folate is an important B vitamin that helps prevents harmful homocysteine buildup within the arteries, while fiber further helps lower LDL cholesterol levels.

4. Help Maintain Strong Bones with Vitamin K

Just one cup of cooked turnip greens provides over 600 percent of your daily vitamin K needs. This is significant for maintaining bone health and preventing bone breaks because low dietary vitamin K intake is associated with an increased risk of hip fractures in both men and women.

Strong associations exist between dietary vitamin K intake from food sources, such as leafy green vegetables, and healthy bone mineral density.

For example, one study done at Tufts University found that women with the lowest levels of vitamin K intake had significantly lower measures of bone mineral density compared to women with the highest vitamin K intakes.

Especially as someone ages and the bones naturally become thinner, maintaining bone density by eating plenty of whole foods and exercising is important for reducing overall risk of bone breaks, osteoporosis and pain.

5. Protect Eye Health

Research on Brassica rapa reveals that turnip greens contain carotenoid antioxidants − such as beta-carotene, lutein and zeaxanthin — that protect the eyes.

Lutein and zeaxathin, two major carotenoids in the human macula and retina, are also natural pigments found in various colored fruits and green leafy vegetables. These antioxidants may be protective against the development of eye diseases, like macular degeneration, because they absorb damaging blue light that enters the eye.

Although their effects are still unclear, research shows us that because antioxidants block light damage once absorbed, they help reduce effects of light scatter on visual performance and protect against the photochemical reactions that can damage the eyes over time.

6. Protect Against Diabetes

Many studies suggest that there is strong benefit to consuming high levels of antioxidants from various vegetables and fruits in order to manage complications from diabetes. Another benefit of turnip greens nutrition is that its antioxidants can help defend the body from diabetes and lessen the risk for complications like eye disorders or heart disease.

High levels of free radicals can lead to damage of cellular enzymes that results in the development of insulin resistance, the primary cause of diabetes and other forms of metabolic syndrome. Free radicals are formed in diabetic patients by glucose oxidation, and as a result, people with diabetes tend to have increased levels of reactive oxygen species (free radicals).

Diabetics are more likely to have cataracts, high blood pressure and high cholesterol, as well as struggle with inflammation and weight gain — but antioxidants can help control these conditions by lowering oxidative stress.

7. Help Prevent Cognitive Decline

Oxidative damage to fatty nerve tissue is associated with a higher risk for various forms of nervous system and brain disorders, including Alzheimer’s disease and dementia. One of turnip greens’ key antioxidant groups, called sulforaphanes, protects brain health and cognitive function because sulforaphanes have cytoprotective effects against oxidative stress.

In animal studies, when rats were given the kind of sulforaphane found in cruciferous vegetables in extract form and then exposed to high levels of oxidative stress within the cortex and hippocampus regions of the brain, they experienced significant neuro-protective effects compared to other rats that were not given sulforaphane.

How to Buy/Use

The Brassica rapa plant, which also produces the large, white turnip root vegetable, is commonly grown in temperate climates worldwide. In most cases, harvesters of the turnip plant grow the crop for its white, bulbous root, which is a popular vegetable around the world for both human and livestock consumption.

Today, turnips and turnip greens are enjoyed around the world for their health benefits in many types of cuisines. For example:

• In Turkey, they are used to flavor şalgam, a juice made from turnips, purple carrots and spices.
• Throughout the Middle East, turnips are pickled.
• In Japan, they are popular in stir-fries.
• In Austria, raw, shredded turnip root is served in a chilled remoulade, and the greens are used to make winter salads.
• In the U.S., they are commonly included in Southern cooking and combined with ham or other pieces of meat and added to stews.

Tips for Buying:

In the U.S. and Canada, this veggie can usually be found at farmers markets in the late fall and winter months when they’ve been freshly harvested.

When buying turnip greens, look for leaves that are deeply colored and free from wilting. Avoiding limp and spotted leaves that have begun to spoil will ensure that the valuable antioxidants that turnip greens nutrition is known for are still present.

You can usually find turnip greens attached to their large white roots at fresh markets. Cut off the roots, and try roasting them, keeping the greens aside for quick blanching, stir-frying, or for adding them to dishes like soups and stews.

How to Cook:

These greens pair well with other flavorful ingredients, including garlic, lemon, turkey bacon, bone broth, black pepper and cheese.

Do turnip greens taste like spinach? They are less mild than spinach and have more of a “bite.”

Both turnip greens and the white roots from the turnip plant have a pungent flavor similar to raw cabbage or radishes. Their taste is also described as similar to that of mustard greens, both having a signature sharp, spicy flavor.

Baby turnip plants are also grown around the world, although in smaller quantities. These come in yellow, orange and red-fleshed varieties and have a milder flavor, as opposed to the stronger-tasting larger turnips.

People usually prefer to eat the baby greens raw, such as in salads just like radishes are used, while the mature greens are normally chopped and heated.

How do you get the bitter taste out of turnip greens?

Any bitter taste of these greens can be reduced by boiling them quickly and then pouring them into fresh, cold water to preserve their bright green color. Most people prefer the taste of turnip greens when they are cooked and salted, since this helps make them more mild and versatile in recipes. Heating/cooking them also makes them more tender.

To quickly cook your greens and release some of the nutrients, bring a pot of water to a boil, add the cleaned greens for only two to three minutes, and then drain and discard the water.

Recipes:

• Try preparing and enjoying these greens the same way you would other leafy greens — like kale or spinach. To make a simple side dish, saute the greens, and add some garlic, lemon, olive oil, salt and black pepper to bring out their taste.
• You can replace kale with them in most dishes, such as in this sautéed kale recipe, or use them in place of spinach in this Grecian spinach recipe.
• If you purchase an entire turnip plant with the root attached, use the white turnip root to make healthy turnip fries.

Risks and Side Effects

Like other leafy greens, turnip greens contain a low level of oxalates, naturally occurring substances that are found in a variety of whole foods that can sometimes crystallize and cause health problems for certain people.

Oxalates don’t pose a risk for most people but can become problematic for anyone with existing kidney or gallbladder problems, such as kidney stones or gout, so you might want to speak to your doctor about specific restrictions if you have one of these known conditions.

Conclusion

• Turnip greens grow on the Brassica rapa plant, which is a member of the cruciferous family of vegetables.
• Like all leafy veggies, they are among the best food sources of vitamins, minerals and antioxidants, including glucosinolates and carotenoids.
• Eating them can help fight inflammation and oxidative stress, two things that can lead to the development of such chronic diseases as heart disease and cancer. They also support liver, digestive and cognitive health.
• You’ll find these greens used in traditional Southern dishes in the U.S., much like collard greens, as well as in stews, stir-fries, winter salads, and side dishes made with meat and broth.

The post Turnip Greens Nutrition, Benefits and How to Cook Them! appeared first on Dr. Axe.

Seaweed has long been a staple of Japan, which is one of the longest-living cultures in the world and home to one of the remarkable blue zones. Is there a connection? You bet — most notably, a Japanese seafood known as wakame is rich in a number of vitamins and minerals that can combat disease and support longevity.

Wakame provides a great nutritional boost of vital nutrients and has been linked to a range of health benefits.

A promising study conducted at the University of California even suggests that wakame may lower breast cancer incidence and mortality among postmenopausal women. No wonder Japanese sea farmers have been growing wakame for hundreds of years.

Like many sea vegetables, it adds a delicious component to a variety of meals, but recently it has gained popularity because of its many health benefits.

What Is Wakame?

Wakame is a brown or deep green seaweed with a silky texture that is commonly used in Japanese cuisine. The scientific name for wakame is Undaria pinnatifida.

It comes from the cold-temperature waters off the coasts of Japan, China and Korea. This seaweed has a briny and slightly sweet flavor that is overall quite mild.

Wondering about the correct wakame pronunciation? It’s generally pronounced wuh-kah-mee, but in Japan, they say wah-kah-me.

In Japan, this seaweed has been eaten for around 3,000 years. Archeologists discovered in cookware this tasty seaweed’s residue sticking to pots and pats from that long ago.

Fast-forward to a time still long ago, and this seaweed was a highly prized commodity. In the 1700s, it was even used as a form of tax payment along with nori and arame.

When the macrobiotic diet became popular in the United States in the 1960s, it became much easier to find wakame at health stores and Asian-American grocery stores.

Today, it’s very likely on the menu of your local sushi bistro, but you may not have realized it. Not only is it commonly used as the main ingredient for seaweed salad, but it’s also a common start of miso soup.

What is miso soup? Miso soup is a traditional Japanese soup that typically includes a stock called dashi, miso paste and wakame seaweed. Other ingredients can vary by the maker or the region.

Health Benefits

The benefits of wakame come from the seaweed’s nutrition content. It’s rich in vitamins and minerals, such as folate, vitamin B2 and manganese.

It has been used for centuries for its therapeutic and healing properties, with the power to support cardiovascular health, boost energy levels and supply the body with omega-3 fatty acids. Like other seaweed nutrition, wakame nutrition is quite impressive.

100 grams of raw wakame contains about:

• 45 calories
• 9.1 grams carbohydrates
• 3 grams protein
• 0.6 gram fat
• 0.5 gram dietary fiber
• 1.4 milligrams manganese (70 percent DV)
• 196 micrograms folate (49 percent DV)
• 107 milligrams magnesium (27 percent DV)
• 150 milligrams calcium (15 percent DV)
• 0.2 milligram vitamin B2 (14 percent DV)
• 0.3 milligram copper (14 percent DV)
• 2.2 milligrams iron (12 percent DV)
• 80 milligrams phosphorus (8 percent DV)
• 1.6 milligrams vitamin B3 (8 percent DV)
• 360 international units vitamin A (7 percent DV)
• 5.3 micrograms vitamin K (7 percent DV)
• 0.7 milligram vitamin B5 (7 percent DV)
• 3 milligrams vitamin C (5 percent DV)
• 1 milligram vitamin E (5 percent DV)
• 0.1 milligram vitamin B1 (4 percent DV)
• 0.4 milligram zinc (3 percent DV)

The nutrients present in wakame contribute to its benefits on our overall health. Here’s a rundown of the top wakame health benefits:

1. Helps Fight Diabetes

An important component in wakame, fucoxanthin, has been shown to exert an anti-diabetic effect on animal study subjects. A 2009 study conducted in Japan examined the anti-obesity and anti-diabetic effects of fucoxanthin-rich wakame lipids on obese mice. When it was added to the high-fat diet, it significantly suppressed body weight.

Before the wakame treatment, the mice showed signs of hyperglycemia, hyperinsulinemia and hyperleptinemia, but adding this seaweed into the diet normalized these conditions. The researchers concluded that wakame has the ability to prevent diabetes, related disorders and obesity by reversing insulin resistance that is due to a high-fat diet.

2. Promotes Fat Burning

A Japanese study conducted at Hokkaido University suggests that the fucoxanthin present in wakame promotes fat burning within the fat cells of animals.

According to the study, fucoxanthin fights fat in two ways: It encourages the action of protein that causes fat oxidation and is found in the type of fat that surrounds organs. It also promotes DHA production in the liver, which helps decrease bad cholesterol or LDL.

Another study found that fucoxanthin reduced abdominal white adipose tissue weights of rats and mice, thereby making it one of the great fat-burning foods.

3. Helps Balance Hormones

Wakame provides manganese, iron and calcium, three minerals that help balance hormones naturally. Manganese and calcium help improve symptoms of PMS as well.

In fact, a study published in the American Journal of Obstetrics and Gynecology found that women who had lower levels of manganese in their blood experienced more pain and mood-related symptoms during PMS and menstruation.

4. Strengthens Bones

One hundred grams of wakame provides 15 percent of your daily value of calcium, which is essential for preventing osteoporosis. Research indicates that calcium-rich foods help increase bone growth and speed up bone repair, while a calcium deficiency or lack of calcium in the diet means that the body will take calcium from the bones and decrease bone mass.

Although children often get their calcium from dairy products, adults can ensure they get enough calcium with seaweeds, fish, and green and yellow vegetables.

Getting enough calcium in the diet regularly is key since our bodies lose calcium on a daily basis through shedding hair, skin and nails and through the release of sweat, urine and feces.

5. Lowers the Risk of Breast Cancer

There is a small body of research that suggests there is a relationship between seaweed and a decreased risk of breast cancer. In Traditional Chinese Medicine and Japanese folk medicine, seaweed is used to treat tumors.

Data shows that people who eat seaweed regularly, most notably in Japan, have dramatically lower rates of breast cancer.

In 2013, researchers at the University of California assessed the impact of introducing wakame into the diet of American postmenopausal women. Fifteen healthy postmenopausal women were recruited for the three-month clinical trial. Five of the women had no history of breast cancer (they served as the control group), and 10 were breast cancer survivors.

The seaweed consumption lowered urokinase-type plasminogen activator receptor concentrations (uPAR), a protein that is present in several physiological locations and is usually higher among postmenopausal women. uPAR concentration is known to influence cell surface signaling, cell adhesion and growth factor communication, and responsiveness in breast tissue.

Researchers believe that wakame seaweeds’s ability to lower these receptors may help explain lower breast cancer incidence and mortality among postmenopausal women in Japan.

Another interesting study suggests that the fucoxanthin found in wakame may act as a chemopreventive and chemotherapeutic compound in colon cancer cells.

Science seems to back these wakame benefits, and more studies are being conducted to assess its efficacy as a cancer treatment or preventive measure. So far, it appears to be a powerful cancer-fighting food.

6. Supports a Healthy Pregnancy

Folate, or vitamin B12, is an essential vitamin is present in wakame. It’s needed for copying and synthesizing DNA, producing new cells, and supporting nerve and immune function.

Folate is known to be one of the most critical vitamins for a healthy and vibrant pregnancy.

For pregnant women, a folate deficiency is especially risky because it may lead to neural tube defects, such as spina bifida, anencephaly, malformations of the limbs and heart complications. Because folate is needed for DNA copying and building new cells, it’s vital that pregnant women eat enough folate foods, like wakame, to decrease the risk of developmental issues.

7. Reduces High Blood Pressure

Several studies have investigated whether wakame has the ability to naturally prevent high blood pressure. One such study, published by Annals of Nutrition and Metabolism, found that wakame treatment significantly decreased systolic blood pressure of spontaneously hypertensive rats.

Another study conducted in Japan supported that dietary wakame may have beneficial effects on hypertension.

An interesting study on the topic was conducted in 2011 and examined whether seaweed might affect blood pressure in children. Healthy Japanese preschoolers, aged 3–6 years, had their blood pressure and pulse measured before and after a three-day period that involved seaweed intake. Blood pressure measurement, complete dietary records, and parent-reported height and weight were obtained for 223 boys and 194 girls.

The researchers found that girls with higher seaweed intake had significantly lower systolic blood pressure readings. The results suggest that seaweed intake was negatively related to diastolic blood pressure in boys and to systolic blood pressure in girls, displaying that seaweed might have beneficial effects on blood pressure among children.

8. Lowers Cholesterol Naturally

The fucoxanthin present in wakame serves another purpose: It stimulates the liver to produce DHA, helping reduce the amount of harmful cholesterol in the body. Therefore, it’s a great cholesterol-lowering food.

A study published in the Journal of Nutrition found that dried wakame powder altered the activities of enzymes involved in fatty acid metabolism in the liver in rats. The rats that were fed diets containing the seaweed powder had lower triacylglycerol levels, suggesting that wakame seaweed is useful as a food to prevent hyperlipidemia.

Hyperlipidemia means that there are too many lipids, or fats, in the blood. This leads to high cholesterol and high triglycerides, which can lead to the development of plaque and dangerous blockages.

9. Good Source of Iron

The iron in wakame increases the production of red blood cells and helps with the metabolic enzyme processes that the body carries out to digest proteins and absorb nutrients from food. An iron deficiency is the world’s most common nutritional deficiency and has been shown to contribute to developmental delay, impaired behavior, diminished intellectual performance and decreased resistance to infection.

Excessive iron supplementation can cause iron overload and should be avoided, so the safest and purest way to get enough iron per day is to stick to iron-rich foods like wakame.

10. Rich in Omega-3 Fatty Acids

Wakame is a rich source of omega-3 fatty acids. These are essential fatty acids because omega-3 is not made by the human body, but it is still needed for normal metabolism.

Omega-3 foods can be used to lower cholesterol, fight depression, reduce anxiety, treat diabetes, reduce inflammation, relieve arthritis and promote skin health. They have also been shown to support weight loss, healthy pregnancy, athletic recovery, and thickening hair and nails.

Because of the excess consumption of omega-6 fats in the Western world, it is important that we crowd in omega-3 foods that our bodies need.

Related: Bladderwrack Benefits for Thyroid Health, Digestion & More

Wakame vs. Nori (Plus Other Seaweed)

Before we start comparing some common seaweeds, let’s answer this question: Is seaweed a vegetable?

Technically, seaweed is a form of algae, but seaweeds are often referred to as “sea vegetables” and often treated as vegetables for culinary purposes.

What eats seaweed? In addition to humans, seaweed (in its natural environment) is commonly consumed by sea urchins, sea snails and plant-eating fish, such as the rabbit fish and parrot fish.

There are three main varieties of seaweed commonly used as food: wakame, nori and kombu seaweed. However, these are definitely not the only edible seaweeds.

Other consumable options, include

• kelp (available as fresh or dried kelp, as a supplement or in kelp powder form)
• ogo seaweed (mainly used in dried form for poke recipes)
• dulse seaweed (commonly used as fresh, raw dulse or dulse flakes)

While wakame is eaten fresh or dried, nori is mainly available in dried form. What is nori? It’s the most common papery seaweed wrapping for sushi rolls, and unlike wakame, it is never soaked before serving.

Nori is best eaten wrapped around other items (like sushi) or toasted.

Kombu is a member of the kelp family, and like wakame, it’s a brown seaweed. Kombu is commonly used to make dashi, a flavorful broth traditional to Japan and used to make miso soup.

Kombu and wakame have many overlapping health benefits and a similar flavor profile, but wakame is slightly sweeter. Both kombu and wakame are commonly used in seaweed salads and soups.

Kelp belongs to the brown algae class (Phaeophyceae), and kombu is a specific variety of kelp that’s extremely common in Japanese, Chinese and Korean food. It can be used in salads, soups and smoothies, and there’s also kelp sushi.

As with “land vegetables,” sea vegetables also have unique individual health perks as well as many overlapping benefits. Overall, wakame, nori, kombu and kelp are all distinctly different yet share similarities in their flavor profiles, uses and potential health benefits.

Related: Natto — The Fermented Soy Superfood

Where to Find/How to Use

Wondering where to buy wakame seaweed? You can find it dried or fresh in grocery stores, health stores or online.

Can wakame be eaten raw? Yes, it can be eaten fresh or as a dried seaweed food.

Fresh seaweed, which has a silky texture, should always be stored in the refrigerator, while dehydrated seaweed should be stored in an airtight container in a dark, dry place.

If you have dehydrated wakame, start by cutting it into small pieces, as it will expand after being rehydrated. To rehydrate dried wakame seaweed, soak it in water for about 30 minutes or until it is soft.

It can then be added to soups, stir-fries and salads. The water used to rehydrate the seaweed is also full of nutrients, so it can be used as the base of a soup.

Whenever you buy or consume any type of seaweed, it’s important to opt for  organic because of seaweed’s inherent ability to absorb what’s in the water around it.

Recipes

Wakame is a versatile seaweed that can be added to so many dishes. Here are some simple ideas to get you started:

• Add it to a stir-fry with soba noodles, fish, mushrooms, daikon and other vegetables, topped with rice vinegar, low-sodium soy sauce or coconut aminos.
• Rehydrate it, and add sesame seeds, chili powder and ginger to create a simple and delicious Japanese seaweed salad. In general, seaweed salad calories are typically low, but seaweed salad nutrition is high.
• Mix wakame, cucumber, sesame oil, rice wine vinegar and sesame seeds to make another tasty version of a wakame salad.
• Combine buckwheat noodles, wakame and avocado for a filling and nutritious meal.
• Rehydrate wakame, and add miso paste to the water. Then add some shredded cabbage and carrots for an extra boost of nutrition.
• Roll wakame salad and daikon sprouts into nori seaweed sheets to make wakame sushi.

Here are some more wakame recipe ideas:

• Wakame Seaweed Salad (also known as Goma Wakame or Hiyashi Wakame)
• Wakame-and-Cucumber Salad
• Easy Wakame Brown Rice 

Risks and Side Effects

Although wakame is a nutritious food that offers numerous health benefits, it does contain a good amount of sodium (about 872 milligrams in one ounce). People with high blood pressure or other health conditions where sodium intake is a concern may want to watch their seaweed intake to make sure that they don’t consume too much sodium in one day.

Conclusion

• What is wakame? It’s is a brown or deep green seaweed that boasts a number of impressive seaweed health benefits, including its ability to support the cardiovascular system, aid weight loss, support a healthy pregnancy and even fight breast cancer.
• It is full of essential vitamins and minerals, helping boost the immune system and keep the organs functioning properly.
• This seaweed has been used for thousands of years for both culinary and medicinal purposes, especially in Asian countries.
• It can be purchased fresh, dried or rehydrated online or in stores.
• You can add it to soups, salads, stir-fries and more to create delicious and healthy meals.

The post Wakame: Super Seaweed that Fights Diabetes, Breast Cancer, Fat & More appeared first on Dr. Axe.

Okra, both a common pod vegetable and nightshade vegetable (but it’s actually a fruit!), is also called “gumbo” in the U.S. When we think of okra we usually think of Southern cooking, including cajun and creole cuisine, but did you know that this veggie also has numerous nutrition benefits too?

Considered an edible ornamental flowering hibiscus, okra is an annual, erect herb with stems that contain stiff hairs. The whole plant has an aromatic smell resembling that of cloves.

The plant itself resembles the cotton plant, but it has much larger and rougher leaves and a thicker stem.

Okra has many interesting uses and is known to be an economically important vegetable crop because its fresh leaves, buds, flowers, pods, stems and seeds all have value. It can be used in salads, stews, fresh or dried, and fried or boiled.

No matter how you enjoy it most, it’s a good source of fiber, B vitamins, magnesium, folate and more.

What Is Okra?

Let’s start off with the most basic question: What is okra?

Okra (Abelmoschus esculentus) is a hairy plant that belongs to the mallow family (Malvaceae). This plant is native native to Africa and the tropics of the Eastern Hemisphere.

Is okra a fruit or vegetable? It’s technically a fruit because it contains seeds, but it’s most commonly considered a vegetable, especially when it comes to culinary uses.

The only parts of the plant that is eaten are the unripe pods or fruit.

The inside of pods contain oval, dark-colored seeds and a good amount of mucilage, which is a gelatinous substance that makes it a great addition to recipes that you want to thicken.

Many people wonder: Why is it slimy?

That mucilage or “slime” inside of the pods consists of exopolysacharrides and glycoproteins. This gooey aspect of the pods actually provides some really incredible benefits, especially those related to prevention of diabetes (more on that later).

Okra was apparently discovered in the Abyssinian center of origin of cultivated plants, an area that includes present-day Ethiopia, the mountainous or plateau portion of Eritrea, and the eastern, higher part of the Anglo-Egyptian Sudan.

People have been growing okra in the U.S. for centuries. While records of okra during early American colonial times are lacking, it must have been common among French colonists. It was being grown as far north as Philadelphia since the mid-1700s.

Okra Nutrition Facts

Is okra a superfood? While it might not be as nutrient-dense as veggies such as spinach and kale, it’s packed with some valuable nutrients.

It’s a high-fiber food, for starters: Nearly half of its nutrition is a soluble fiber in the form of gums and pectins.

Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

Known as a high-antioxidant food, it can fight free radical damage and support improvements in cardiovascular and coronary heart disease, type 2 diabetes, digestive diseases, and even some cancers. Additionally, it’s abundant in several other vitamins and minerals, including thiamine, riboflavin/vitamin B2 and zinc.

Studies show that okra seeds are especially rich in protective compounds, including:

• polyphenolic compounds
• oligomeric catechins
• flavonol derivatives
• flavonol glycosides
• tannins

A half cup (about 80 grams) of cooked okra nutrition contains approximately:

• 17.6 calories
• 3.9 grams carbohydrates
• 1.5 grams protein
• 0.2 grams fat
• 2 grams fiber
• 32 micrograms vitamin K (40 percent DV)
• 13 milligrams vitamin C (22 percent DV)
• 0.2 milligrams manganese (12 percent DV)
• 26.8 micrograms folate (9 percent DV)
• 0.1 milligrams thiamine (7 percent DV)
• 0.1 milligrams vitamin B6 (7 percent DV)
• 28.8 milligrams magnesium (7 percent DV)
• 61.6 milligrams calcium (6 percent DV)
• 225 international units vitamin A (5 percent DV)

In addition, okra nutrition contains some:

• vitamin E
• riboflavin
• niacin
• pantothenic acid
• choline
• iron
• phosphorus
• potassium
• zinc
• copper

Okra and acorn squash are both thought of as vegetables, but since they contain seeds they are technically types of fruit. If you’re following a keto diet or another low-carb diet, it’s helpful to know that okra, acorn squash and asparagus are all acceptable choices.

Asparagus is the lowest in carbohydrates followed by okra followed by acorn squash. All three “vegetables” are rich in disease-fighting antioxidants and key vitamins and minerals, including vitamin C, vitamin A and potassium.

You can find all three of these healthy options in your grocery stores year-round, but if you’re looking to buy them seasonally at your local farmers market, okra is usually available in late summer/early fall while acorn squash is definitely a fall crop and asparagus is a spring veggie.

Benefits

What are the benefits of eating okra? According to a 2019 report published in the journal Phytochemical Research, Abelmoschus esculentus “possesses a number of important biological activities, including antioxidant, anti-inflammatory and immunomodulatory, antibacterial, anticancer, antidiabetic, organ protective, and neuropharmacological activities.”

In both Ayurveda and Traditional Chinese Medicine, okra is considered a cooling food. “Hot” and “cold” foods don’t refer to temperature, but rather whether or not a food item has a cooling or a heating effect within our bodies after it’s consumed.

In Ayurvedic medicine, this veggie is said to have a moistening effect on the body, which makes it a good choice for balancing the dryness often experienced by someone with a Vata dosha. In the East, the unripened fruit and leaves have a lengthy history of use in traditional medicine as an ingredient in pain-relieving poultices.

What happens when you eat okra every day? Here are some of the top health perks associated with this veggie:

1. Good Source of Calcium and Magnesium

A calcium-rich food and magnesium-rich food, okra can help prevent both calcium deficiency and magnesium deficiency.

In addition to healthy bones, calcium is needed to regulate heart rhythms, blood pressure and cholesterol levels. It also helps with muscle function and nerve-signaling functions.

For those who suffer from the symptoms of lactose intolerance or are vegans or vegetarians, calcium provided by vegetables can help make up for a lack of dairy.

2. Supports Heart Health and Normal Cholesterol Levels

The soluble fiber within okra helps naturally reduce cholesterol and, therefore, can help decrease the chance of developing issues such as cardiovascular disease, according to the Journal of Food Processing & Technology.

Specifically, it’s loaded with pectin fiber, which can help reduce high blood cholesterol simply by modifying the creation of bile within the intestines. A scientific review published in 2018 in the International Journal of Nutrition and Food Sciences points out that nearly half of the contents of okra pods are soluble fiber in the form of gums and pectins.

In addition, the mucilage of okra binds excess cholesterol and toxins found in the bile acids, making it easier for the liver to eliminate them. The mucilage also has other medicinal applications when used as a plasma replacement or blood volume expander.

3. Promotes Healthy Eyesight Thanks to Antioxidants

Okra pods are a fantastic source of vitamin A and beta-carotene, as well vitamin C, which are important nourishment for sustaining healthy eyesight (along with healthy skin). Additionally, this nourishment may help inhibit eye-associated illnesses, such as macular degeneration.

4. Good Source of Protein

Okra nutrition benefits are so plentiful that it’s been called the “perfect villager’s vegetable” due to its dietary fiber and distinct seed protein balance of both lysine and tryptophan amino acids.

The amino acid composition of this veggie’s seeds is actually comparable to that of soybeans, which are a popular plant-based protein source. The seeds provide essential amino acids that you must get from your diet, since your body cannot make them on its own.

5. Helps Stabilize Blood Sugar

Okra helps stabilize blood sugar by regulating the rate at which sugar is absorbed from the intestinal tract. The seeds contain blood glucose normalization qualities and lipid profiles that may help naturally prevent diabetes.

In a 2011 study published in the Journal of Pharmacy & BioAllied Sciences, researchers in India found that when rats were fed dried and ground okra peels and seeds, they experienced a reduction in their blood glucose levels, while others showed a gradual decrease in blood glucose following regular feeding of okra extract for about 10 days.

In addition to scientific research, many diabetics have reported lowered blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning. In fact, in countries like Turkey, roasted seeds have been used for generations as a traditional diabetes medicine.

6. High in Fiber and Supports Gut Health/Digestion

Okra contains insoluble fiber, which helps keep the intestinal tract healthy by decreasing the risk of some forms of cancer, especially colorectal cancer. It also has liver detoxification, antibacterial and chemo-preventive activities that support normal digestion and gut health.

One study found that consumption of okra could enhance communication of microbiota-gut-brain axis via regulation of inflammation responses.

According to some experts, this veggie can help protect intestinal barrier function and lubricate the intestines. It’s capable of adding bulk to stools, and therefore, it helps prevent constipation and works as a natural laxative.

Unlike harsh laxatives that can irritate the intestinal tract, the mucilage is soothing and helps encourage easier elimination.

Where to Find/How to Grow

Okra is usually available in late summer/early fall in most parts of the U.S. Look for it at your local grocery store or farmers markets. Choose pods that are brightly colored and firm.

How can you grow it at home?

This vegetable requires cool climates when seeded and then humid climates to grow. It typically grows best in locations where temperatures go above 85 degrees Fahrenheit most days, such as the Southern United States.

It is easily injured by frost, as reported by the U.S. Department of Agriculture.

The fruit is a long pod, generally ribbed and spineless in cultivated varieties. However, pods vary in length, color and smoothness depending on the variety and grow best in well-drained and manure-rich soil.

It’s best to gather the pods while they are green, tender and at an immature stage.

How do you store cut okra?

Store the pods in the refrigerator whole rather than cut.

How long will it keep in the fridge? Whole pods will usually last two to three days in the fridge and two to three months in the freezer.

Can you freeze the pods without cooking them? Yes, you can freeze them fresh for later use.

How do you know when okra goes bad? If your pods are soft, squishy and/or brown, it’s time to throw them away.

How to Cook (Recipes)

What does okra taste like?

The pods provide excellent flavor and a pleasant mucilaginous consistency.

For some, it is an acquired taste. Due to its stringy mucous within the pod, it often is unappealing to consumers. However, the slimy texture can be reduced by cooking in salted water.

Don’t forget that one of benefits of okra water is how it can naturally thickens recipes.

How can it be prepared?

Okra can be boiled, fried, steamed, grilled, battered or eaten raw. The fruits of the okra plant are preserved by pickling or drying and grinding into powder. They’re used to make things like soups, sauces and salads.

The principal use of okra is in soups like gumbos and various culinary preparations in which meats form an important factor. Okra is also sometimes cooked similarly to the way green peas are cooked — the very young and tender pods are often boiled and served as a salad with French dressing.

For those growing up in the Southern U.S., okra is a staple and most often served fried with a generous cornmeal coating. However, there are lots of other healthy ways to add it to your diet.

For starters, if you like classic fried okra, try this healthy version of a fried okra recipe: Oil-Free Gluten-Free Oven-Fried Okra.

Here a few other recipes to get you started:

• Grilled Okra and Hot Peppers Recipe
• Southern Slow Cooker Chicken Gumbo Recipe
• Zesty Roasted Okra Recipe
• Chicken Scarpariello With Sausage and Red Peppers Recipe
• Pickled Okra Recipe
• Bhindi

Is it safe to eat raw okra?

Yes, you can the pods raw. Just make sure you wash them thoroughly first.

If you’re wondering, how do I clean them? Wash the pods in warm water, and make sure they are completely dry before using them if you are looking to reduce their slime.

Can you eat the whole pod?

Before eating okra raw or cooking it, trim off a thin slice of the stem end or top of the pod. The rest can be consumed.

How do you cook okra without it being slimy?

One method is to cook it whole. If you’re going to slice it, aim for bigger chunks.

To reduce slime, some cooks soak whole okra in a mixture of vinegar and water for 30 to 60 minutes before using it in recipes. According to experts, adding lemon juice, apple cider vinegar or chopped tomatoes can also lower the slime that remains in your final product. Plus, those are some really healthy and flavorful additions to any meal.

Risks and Side Effects

Can okra be bad for you? While generally a healthy food, it does contain solanine like some other fruits and vegetables, including tomatoes, potatoes and eggplant. Some people with joint conditions like arthritis try to avoid solanine.

In addition, it’s high in vitamin K, and people on blood thinners are often advised to avoid too many high-vitamin K foods.

What are the side effects of eating okra? Okra contains a good amount of fructans, a type of carbohydrate that can lead to gas, cramping, diarrhea and bloating for some people with bowel/gut problems like irritable bowel syndrome (IBS). Check with your doctor before consuming it if you have a condition like IBS.

Okra is also high in oxalates so check with your doctor if it’s OK to eat if you’re very prone to kidney stones.

While allergic reactions to this plant are rare, some experience allergy symptoms when harvesting and eating this veggie, so use caution if you’re allergic to similar plants, such as hollyhock, rose of Sharon and hibiscus.

Conclusion

• What is okra? It’s a fruit that is commonly thought of as a vegetable that has been eaten and used medicinally for centuries.
• Benefits of okra nutrition include providing nutrients like calcium that support strong bones, aiding in heart and eye health, lowering cholesterol, stabilizing blood sugar levels, improving digestion, and preventing constipation.
• Nearly the whole pod can be eaten, either raw or cooked. Even the slimy, internal consistency is edible and holds impressive perks because this is where the plant’s seeds are found.
• There are so many easy ways to enjoy this veggie. It can used in creole, Southern and African cuisines. Try it boiled, battered in breadcrumbs and air fried, sautéed, or used to thicken sauces.

The post Okra Nutrition: Improve Heart Health, Eyesight & Cholesterol Levels appeared first on Dr. Axe.

If you read pretty much any advice on healthful eating, you will probably see the line to “eat plenty of fruits and vegetables.” The two food categories are often linked together, but what’s the difference between fruits and vegetables and the proper fruit vs. vegetable ratio for your diet?

It’s easy enough to get fruits into your diet, as they are naturally sweet and delicious, but many people have trouble eating enough vegetables. The trick is to eat both and keep your plate colorful to maximize your nutrition intake.

Fruit vs. Vegetable: What’s the Difference?

Fruits and vegetables are cornerstones of a healthy, nutritious diet, but what’s the difference between the two? Although most people classify the two foods based on their taste, with fruits being sweet and vegetables more savory, that’s not technically correct.

The fruit vs. vegetable classification goes by which part of the plant it comes from. Fruits come from the flowers of the plant, while vegetables come from other parts of the plant. Another distinction is that fruits contain seeds, and vegetables contain leaves and stems.

Optimal Ratio of Fruits vs. Veggies

The U.S. Dietary Guidelines for Americans recommends that fruits and vegetables make up half of your plate at each meal. We are told to consume about five servings per day, or 800 grams, but is there an optimal ratio of fruit vs. vegetable?

Well, the answer to this question depends on whom you ask. The American Heart Association, for example, suggests filling at least half of your plate with fruits and vegetables at each meal.

Because fruits generally contain more sugars and calories, the ideal ratio may be closer to two servings of fruit and three servings of vegetables (or more) per day. You can certainly overdo it on fruit consumption and consume way more calories than you realized in one sitting.

Vegetables are generally lower in calories and rich in nutrients, so you can certainly load up on those leafy greens and hydrating veggies, like cucumbers.

The truth is that most of us don’t have a hard time consuming enough fruits in a day because they are sweet and satisfying. There’s even a “fruitarian diet” that involves eating fruit all day long.

However, veggies are often something many have to purposely add onto their plates. If you have a hard time getting high-quality fresh veggies, opt for frozen vegetables that you can add to meals easily. Keep them in your freezer so you always have a veggie portion ready to go.

Fruits Often Mistaken as Vegetables (and Vice Versa)

You probably have a good idea of what’s a fruit and what’s a vegetable. The sweetness of fruit is refreshing, adored by children, and often added to baked goods or summer salads. Veggies, on the other hand, are typically seasoned and added to savory dishes, like stir-fries, casseroles or soups.

There are some fruits, though, that are often mistaken as vegetables. Here’s a list of fruits that are often mistaken for (and cooked like) vegetables:

• tomato (which are actually classified as vegetables, even though they are technically fruit)
• avocado
• cucumber
• pumpkin
• zucchini
• squash
• eggplant
• peppers

Although the fruit vs. vegetable mixup is usually related to fruits being mistaken for veggies, there aren’t many (or any) fruits that are wrongfully classified. Some vegetables have a sweeter taste than others, but botanically they are still considered veggies because they don’t come from the flower of the plant, don’t have seeds, and do contain a stem or leaves.

Some sweet vegetables include sweet potato, rutabagas and beets. These veggies are often used to make sweet desserts or to add sweetness to salads, soups and more.

Nutrition Comparison

In general, fruits and vegetables are part of a healthy diet because they contain high concentrations of fiber, vitamins and minerals (especially electrolytes), along with phytochemicals that provide antioxidants.

Both food groups are also naturally low in sodium, generally low in fat and have a high water content. Fruits tend to be higher in calories and contain more natural sugars than vegetables.

We are often told to “eat the rainbow” because different colored fruits and vegetables feature different nutrients. Citrus fruits, for example, provide vitamin C and beta-carotene, berries feature anti-inflammatory anthocyanins, and leafy greens are rich in lutein. These nutrients have unique benefits that promote optimal health.

It’s because of their nutrition content that many fruits and vegetables are considered superfoods, including the following:

• blueberries
• goji berries
• acai berries
• coconut
• grapefruit
• kale
• avocados
• broccoli rabe
• sweet potatoes

Benefits

1. Help Fight Disease

There’s plenty of scientific evidence proving that consuming a range of fruits and vegetables helps fight disease. One review found that low intake of fruits and vegetables is associated with chronic conditions, including:

• cardiovascular disease
• high blood pressure
• high cholesterol
• osteoporosis
• many types of cancer
• respiratory conditions
• mental health issues

Getting about five servings per day helps support optimal health, but researchers suggest that the best fruits and vegetables for fighting disease include cruciferous veggies, leafy greens, citrus fruits and dark-colored berries.

2. Support Weight Management

Fruits and vegetables are generally pretty low in calories, but they are filling and pack a nutrition punch. Research suggests that crowding these health-promoting foods into your diet can help you to maintain a healthy weight.

One study published in the American Journal of Clinical Nutrition found that consuming fruits and vegetables has a beneficial effect on weight management and works to mitigate genetically associated increases in body mass index.

3. Rich in Fiber

Studies prove that a high-fiber diet has a slew of health benefits, including:

• aiding digestion
• reducing the risk of colorectal cancer
• maintaining healthy cholesterol levels
• maintaining healthy weight
• reducing the risk of diabetes and heart disease
• helping us live longer

Fruits and vegetables are both high in soluble fiber, which forms a gel-like substance that’s fermented by bacteria in the colon. Consuming plenty of soluble fiber supports healthy digestion, gut health and immune system health.

4. Provide Antioxidants

There’s plenty of research indicating that the benefits of fruits and vegetables come from their nutrition content, as they are naturally high in antioxidants, vitamins and phytochemicals.

Antioxidants are substances that inhibit oxidation that can lead to disease. Consuming antioxidant foods helps:

• slow signs of aging
• support detoxification
• protect the body against heart disease and cognitive problems
• promote a longer life span

There are many types of antioxidants found in fruits and vegetables, including lutein, anthocyanins, beta-carotene, flavoniods and quercetin.

Risks and Side Effects

Are their risks and potential side effects of eating fruits and vegetables? Not unless you have a food allergy.

They are extremely good for you and help prevent disease while promoting healthy aging.

To reiterate, keep in mind that fruit isn’t sugar- or calorie-free, so while two to three servings per day is excellent for your health, you don’t want to take it too far.

Conclusion

• Fruits and vegetables are a cornerstone a healthy, nutritious diet.
• How do you tell the difference between a fruit vs. vegetable? Fruits come from flowers of plants. Vegetables come from other parts.
• In addition, fruits contain seeds, while veggies contain leaves and stems.
• The optimal fruit vs. vegetable intake isn’t clear-cut, but two to three servings of each per day (or more) is recommended. In fact, experts recommend fruits and veggies should comprise half of your plate at each meal. If you had to decide between fruit vs. vegetable intake, it’s probably better to consume slightly veggies since fruit is higher in sugar.
• Thanks to their high nutrient content, including vitamin, minerals, antioxidants and fiber, fruits and veggies help fight disease, support healthy weight management and generally help improve all aspects of health.

The post Fruit vs. Vegetable: What’s the Difference? (Plus Optimal Ratio for Health) appeared first on Dr. Axe.

If you have an heirloom that’s been passed down in your family — jewelry, furniture, a piece of art — you know the appeal of things that are comfortable, familiar and reliable but at the same time beautiful and rich with history. 

This is part of the allure of heirloom vegetables. 

From tender Green Arrow peas to deep red Brandywine tomatoes, from the fiery hot Jamaican yellow pepper to the delicate citrusy sweetness of a Lemon cucumber, heirlooms have been enjoying a renaissance in the last few decades. Until the 1980s, the most common way to encounter one was to have seeds passed down in your family, or given to you by a sugar-pumpkin- or pole-bean-growing neighbor.

Now, however, you’re likely to find heirlooms at farmer’s markets, on the menus of farm-to-table restaurants, and dotting the pages of seed catalogs dedicated to preserving antique varieties, in all their rainbow glory.

What Are Heirlooms?

Heirlooms are not a specific species. Rather, they are plants that have not been improved through hybridization, but have the same characteristics year after year, each time they are cultivated. Any plant that carries the same genetics as its forebears is an heirloom, and is said to grow “true to seed.”

There is debate on what constitutes an heirloom. The most commonly accepted definition, though, requires that a plant has been open pollinated, or naturally pollinated by wind, animals, birds, insects or humans. However, even though all heirlooms are open-pollinated, not all open-pollinated varieties are heirlooms. 

Some seed companies identify heirloom varieties by date, any that are 50 years or older. Others, however, such as Seed Savers Exchange and Secret Seed Cartel, carefully document the history of the seeds in their collection so they can confidently identify which are heirlooms.  

Many of the heirloom varieties we are familiar with today have been identified through family collections, where they have been saved and grown for generations. 

How are heirlooms different from conventional seeds/plants?

Most conventional fruit and vegetable varieties sold today are hybrids. Large scale commercial hybridizing began in the 1930s during the Great Depression, as a means to help farmers maximize their corn crops. Today, thousands of new hybrid varieties are introduced each year. 

Creating a hybrid involves crossing two or more varieties to bring out certain traits such as color, size, shape, flavor, productivity and disease resistance. Hybridizing has nearly eliminated some common plant diseases and susceptibility to insect damage, so there is a lot to like about hybrids. But at the other extreme are the familiar Florida-grown grocery store hybrid tomatoes that are bred to travel well. Picked when green then gas-ripened, they have about as much taste as the boxes they were packed in.

5 Reasons to Choose Heirlooms

There are multiple reasons for the popularity of heirlooms.  

1. Taste

Taste tops the list, and rightly so. Over years of hybridizing, taste has been bred out of many fruit and vegetable varieties in favor of thick skins and square shapes that make them easy to stack.

Before the era of commercial agriculture, produce never traveled farther than a few miles from farmer to consumer. Modern produce, however, logs an average 1500 miles to get to a grocery store, and taste has suffered in the process.

Heirlooms, on the other hand, are famous for their rich and complex flavors. There is no mistaking a homegrown or small farm grown Cherokee Purple, Paul Robeson, Russian Queen or Arkansas Traveler for a grocery store tomato.   

2. Nutrition

Those same store-bought tomatoes, it turns out, fall short on nutrients when compared to older heirloom varieties. Nutrition has been one of the casualties of the process of selection and hybridization for commercial production over the last 120 years.

Donald R. Davis, a chemist at the University of Texas, analyzed several studies that compared nutritional content between common vegetable, fruit and grain varieties developed in the mid-20th century to their unimproved heirloom counterparts. His findings revealed the following:

• A study of 56 historical and 7 modern wheat cultivars found that vitamin and mineral concentrations were significantly reduced in the modern hybridized varieties.
•  A comparison of 43 common crops grown in 1950 to the same or equivalent varieties produced in 1999 revealed a decline in nutrient content. The study revealed what Dr. Davis termed the “dilution effect,” where higher yield was correlated with lower vitamin, mineral and amino acid content.  
• A study performed on 45 varieties of corn found that protein, oil and amino acid content declined significantly between 1920 and 2001.
• A separate study of mineral content in broccoli hybrids compared with historical varieties developed prior to 1950 showed a steep decline in calcium content in the commercial hybrids.   

The dilution effect hypothesized by Dr. Davis is thought to be responsible for the decline in nutrient content when high-yielding crops become more common. In short, in emphasizing yield, nutrition is sacrificed. These studies parallel the development of modern hybrid crops and the phasing out of heirlooms in the commercial sphere. Those older varieties were among those we would consider heirlooms. 

3. Historical connections

The history of heirloom plants is an essential part of human history. Often, learning about these older varieties reveals stories that have been all but lost over time. 

The Fish pepper is one such example. Gaudily colored and ranging from mild to hot on the heat scale depending on when it is picked, the Fish made its way to the United States from the Carribbean in the 19th century, most likely in the possession of slaves. It flourished in the gardens of Black Americans around Baltimore and Pennsylvania until the early 20th century, and was a prized ingredient in seafood restaurants.

The Fish all but disappeared in the rise of urbanization, but was reintroduced by Horace Pippin, a black folk painter who traded some seeds to H. Ralph Weaver, a beekeeper, in exchange for some bees that he planned to use as an arthritis remedy. The seeds stayed in Weaver’s family until his grandson gave them to Seed Savers, and they have seen a rise in popularity ever since.

There are many such stories in the heirloom annals. Lisa Epp Lopez, a gardener in Santa Fe, New Mexico, grows heirloom chile peppers that were cultivated by the Pueblo tribes who lived on that land for thousands of years. “When I plant heirlooms, I’m planting history,” she says. Growing those crops fosters a sense of connection to the people who lived there before her, as well as their descendants who still live in the region.   

4. Cultural identity

Cultural identity is embedded with traditional foodways of ethnic groups all over the world. Melvin Leroy Arthur, a member of the Northern Arapaho tribe, describes growing up on the Wind River Reservation in Wyoming where the ability for tribe members to feed themselves was directly related to their access to traditional foods, especially in their own home gardens. Tribal members were motivated to return to these gardening traditions after seeing family members — especially children — diagnosed with diabetes. Once home gardens regained favor, improved health outcomes have been the result across the community. 

Seed sovereignty is another aspect of cultural connection to food. In the Black American experience, slave gardens were essential not only to the survival of black families but also as part of their resistance to cultural genocide. The importance of land for food production was emphasized by Black leaders such as Fannie Lou Hamer (and her Freedom Farm), Booker T. Washington, Martin Luther King, Jr. and Malcolm X. Their work on behalf of food justice helped contribute to the rise of the heirloom seed movement.

5. Food security

Heirlooms are open-pollinated, which means that home gardeners can save their own seeds with confidence that they will have the same characteristics as the parent plants. Planting seeds from hybrids isn’t viable in most cases, as the seeds will either be sterile or will produce a rogue plant with undesirable characteristics. 

Savings seeds from heirloom vegetables protects the ability of small farmers and home gardeners to grow crops without having to resort to purchasing seeds. It also protects the food supply.

In a time when agricultural conglomerates routinely place seed patents on their products that legally prevent farmers from harvesting and replanting seeds, heirloom seed saving is a bulwark against the twin catastrophes of famine and economic collapse. Struggles between farmers and large corporations around seed rights have been playing out on the world stage for years, with devastating consequences for small growers. 

Participating in the heirloom movement by saving seeds or supporting small farmers is a way to stave off these consequences while contributing to sustainable food systems. And gardeners have ample opportunities to do just that by saving their own seeds or by purchasing from some of the many small seed companies that have sprouted over the last few decades, bringing rich history, cultural heritage and culinary delights from the world to our tables. 

Final Thoughts

Heirloom vegetables cross the generations to bring a wealth of flavor, color, nutrition and story from the past. They offer culinary variety and health benefits while keeping history alive and highlighting the contributions of growers from a host of ethnic traditions, both in the past and in the present. 

Heirlooms inspire human connection as well. Enthusiastic communities of gardeners swap growing tips, cooking ideas and form enduring friendships. One such example is Tomatoville, an online community where Terri Prunet, co-owner of Secret Seed Cartel, met her husband, and where a passionate cadre of heirloom adherents gathers. “I like to say that a tomato changed my life,” she says. 

Providing a sense of continuity and connection in a fragmented world, heirlooms help us discover our roots in more ways than one. The time has never been better to explore this rich diversity. 

Loren Freed is a freelance health and wellness writer. She’s a New York native who now makes her home in Tennessee where the gardening season is nice and long. Loren describes herself as someone who salivates over seed catalogs the way normal people obsess over coffee. 

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If you’re a fan of mustard greens, cabbage and spinach, you’ll probably love the taste and texture of tatsoi, a Chinese cabbage with a unique taste and impressive nutrition profile.

This ancient green is an excellent source of micronutrients and is as versatile as popular leafy greens. It has even been nicknamed “vitamin green.”

To mix up your standard salad greens, consider giving tatsoi a try. The leaves offer a mustardy taste and can spice up any plain ol’ dish.

What Is Tatsoi?

Tatsoi is a leafy green in the Brassica family, along with mustard greens. Also called “tat choy,” this Asian green is closely related to bok choy, and it’s gaining popularity in North American cuisine because of its unique flavor and nutrition content.

This Chinese cabbage has spoon-shaped leaves with a sweet but nutty flavor when eaten raw.

Many liken the taste and texture of tatsoi greens to spinach and Swiss chard. The leaves can be consumed raw and added to salads or lightly cooked and added to soups and stir-fries.

Types/Varieties

Tatsoi is a type of Chinese cabbage, and it also goes by the names:

• tat soy
• tat soi
• spoon mustard
• spinach mustard
• broadbeak mustard
• rosette bok choy

When shopping for plants or seeds, they’ll likely be labeled “tatsoi,” but there are other speciality varieties available, some of which are labeled as bok choy seedlings. They include:

• Black Summer
• Joi Choi
• Ching-Chiang
• Win Win Choi
• Mei Qing Choi

Nutrition

You know how you can tell that tatsoi is a nutrient powerhouse? Compare its contents to those of bok choy, and it has higher amounts of vitamin A, vitamin C, calcium and iron.

The nutrition value of these Asian greens may vary, depending on when they are harvested and the type of seedlings used. Generally, 100 grams of raw tatsoi leaves contain approximately:

• 22 calories
• 3.9 grams carbohydrates
• 2.2 grams protein
• 0.3 grams fat
• 2.8 grams fiber
• 130 milligrams vitamin C (0ver 100 percent DV)
• 9,900 international units vitamin A (over 100 percent DV)
• 159 micrograms folate (40 percent DV)
• 210 milligrams calcium (21 percent DV)
• 449 milligrams potassium (13 percent DV)
• 1.5 milligrams iron (8 percent DV)
• 0.15 milligrams vitamin B6 (8 percent DV)
• 0.09 milligrams vitamin B2 (5 percent DV)
• 0.06 milligrams thiamin (5 percent DV)
• 11 milligrams magnesium (3 percent DV)

Benefits

The potential health benefits of tatsoi come from the plant’s antioxidant and micronutrient content. Called “vitamin green,” it’s one of the top food sources of vitamin C and vitamin A.

1. Rich in Vitamin C

Tatsoi offers more vitamin C than oranges, papaya and spinach. These greens are packed with disease-fighting antioxidants that minimize oxidative stress and damage to your cells.

Research shows that eating vitamin C foods may be associated with a lower risk of many chronic conditions, including heart disease, stroke and cancer. Getting plenty of vitamin C is also known to increase longevity.

2. Excellent Source of Vitamin A

Asian greens are an excellent source of vitamin A, a nutrient that plays an important role in many body functions. Vitamin A helps maintain strong bones, healthy skin and a strong immune system.

It’s also critical for vision support and has been shown to help in the prevention of macular degeneration.

3. Provides Folate

Want to promote brain, heart and bone health? Make sure you get enough folic acid foods in your diet. Adding tatsoi is a great way to boost folate levels, which support strong bones, cognitive function and even a healthy pregnancy.

Studies indicate that high folate intake is associated with a reduced risk of Alzheimer’s disease and may help boost brain function for elderly adults experiencing cognitive decline.

4. Features Glucosinolates

Glucosinolates are compounds found in cruciferous vegetables. They give greens their bitter taste and have been researched for their protective benefits against heart disease, cancer and more.

Research suggests that glucosinolates have anti-carcinogenic effects and may reduce the risk of certain cancers, including breast, kidney and esophageal cancers.

5. Improves Heart Health

Asian greens are packed with heart-healthy nutrients, including antioxidants and calcium. Adding these greens into your diet can help boost heart health by relaxing smooth muscle tissues in your arteries and helping prevent blood clotting.

Studies show that it’s important to obtain calcium from your diet, so eating foods rich in the nutrient will help you to maintain healthy levels and not only improve heart health, but benefit bone health too.

How to Grow

Tatsoi greens can be planted in the spring for a summer harvest or in the late summer for fall harvest. They grow quickly, in about 20 days, and make an excellent addition to your home vegetable garden.

If you plan to plant it in the spring, opt for full-grown tatsoi instead of seedlings, which would be more vulnerable in cold temperatures.

The best growing conditions for mustard spinach include:

• Plant tatsoi in an area that gets three to four hours of sun each day.
• Use well-draining soil.
• Water the greens regularly.
• Ideal temperatures for growing these greens are between 60 and 70 degrees Fahrenheit.

Harvesting the leaves is simple. You can start cutting leaves when they are about four inches long. To cut the whole head of the plant, leave about one inch above the ground so it re-sprouts.

How to Use (Recipes)

You can use tatsoi in the same ways you use spinach, arugula and mustard greens. It goes well in salads and as a side in seafood or meat dishes.

It has a mild earthy flavor with peppery, mustardy notes, so it pairs well with sweet ingredients like apples and citrus fruits.

The greens have a pleasant buttery texture when added to stir-fries and cooked with vegetables. When eaten raw, they offer a nice crunch.

When shopping for Asian greens, look for leaves that have a glossy green color. Avoid leaves that are yellow and wilting.

The freshest form of mustard spinach will be offered as an intact head, which you may find at your local farmers market. Greens can be stored in the refrigerator for three to five days.

Need some ideas for tatsoi recipes? Try these simple and healthy dishes:

• Tatsoi stir-fry with carrots, shallot and warming spices, such as cumin, ginger and pepper
• Green salad with tatsoi, cucumber, carrots and a sesame-ginger dressing
• Tatsoi greens with sliced pears, chopped pecans and dressing made with honey, vinegar and olive oil
• Soup with Asian greens, sweet potato, chickpeas, celery and warming spices

Risks and Side Effects

Like bok choy, tatsoi is referred to as a “goitrogenic,” which means that it contains chemicals that may interfere with the production of thyroid hormones. If you have thyroid issues, speak to your doctor before adding Asian greens to your diet.

Conclusion

• Tatsoi is a plant in the Brassica family that’s closely related to bok choy. The greens are known for their unique taste and impressive nutrition profile.
• The leaves of the plant are loaded with vitamin C, vitamin A, calcium and folate. They are great sources of antioxidants and help fight disease, while boosting cognitive and heart health.
• You can buy tatsoi leaves at many health food stores or farmers markets. You can also easily grow your own and add them to salads, soups, stir-fries and more.

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You may have always assumed that cucumbers were full of water but offered little other nutrients. Well, think again when it comes to cucumber nutrition.

What are the benefits of eating cucumbers? As you’ll learn below, they’re more than just a way to make pickles or reduce puffiness around your eyes — cucumber nutrition benefits include fighting free radical damage and inflammation.

Cukes are one of the lowest calorie veggies, yet supply powerful polyphenol compounds that can help naturally slow aging caused by oxidative stress.

Additionally, known among researchers for their anti-diabetic, lipid-lowering and antioxidant activity, cucumbers have a detoxifying, cleansing effect on the body. They’re naturally “cooling” and a great way to prevent dehydration, constipation and overheating.

Cucumber Nutrition Facts

The cucumber (Cucumis sativus) is a widely cultivated “gourd” and member of the Cucurbitaceae plant family. Cucumbers have been studied most in regard to their diuretic effects. This has earned them a reputation as a healing food in both traditional folk medicine and modern medicine.

Technically, is a cucumber a fruit or a vegetable? It’s actually a fruit, although treated more like a vegetable.

Eating cukes can add a decent amount of nutrients to your diet. According to cucumber nutrition data published by the U.S. Department of Agriculture, a half cup of cucumbers with the peel (approximately 52 grams) has about:

• 7.8 calories
• 1.9 grams carbohydrates
• 0.3 gram protein
• 0.1 gram fat
• 0.3 gram fiber
• 8.5 micrograms vitamin K (11 percent DV)
• 1.5 milligrams vitamin C (2 percent DV)
• 6.8 milligrams magnesium (2 percent DV)
• 76.4 milligrams potassium (2 percent DV)

Related: Cucumber Water Benefits + How to Make It

Health Benefits

1. Good Source of Cancer-Fighting Antioxidants

Why are cucumbers good for you when it comes to boosting your immune system? Several bioactive compounds have been isolated from the nutritious cucumber, including cucurbitacins, glucosides, lignans, apigenin and flavonols like fisetin.

After investigating cucumber benefits and the potential free radical-scavenging abilities of cucumbers, researchers involved in one study reported that within cucumbers, the presence of flavonoids and tannins seems be responsible for their free radical scavenging and analgesic effects.

Compounds within cukes work to defend against cancer due to their ability to protect DNA and cells from damage due to oxidative stress. Fisetin is specifically tied to brain health and preservation of cognitive function, while cucurbitacins are known to have cancerous tumor-reducing effects.

Researchers have found that cucurbitacin, a type of triterpene compound, may induce cancerous cell death (a process known as apoptosis). The most significant mechanisms with regard to the apoptotic effects of cucurbitacins are their ability to modify activities via nuclear factors or genes and to activate anti-tumor proteins.

As such, eating plenty of high-antioxidant foods like cucumbers may help lower your risk of cancer.

2. High in Nutrients but Low in Calories

Cucumbers are one of the vegetables with the highest water content. This means cucumber nutrition offers valuable vitamins and minerals, yet is super low in calories — with only about 16 calories per cup.

Since the cucumbers are about 95 percent water, they do a good job of taking up room in your stomach. They can add volume to your meals without weighing you down.

This means you can eat more and feel satiated while still sticking to an overall healthy, low-calorie or low-carb weight loss plan if needed. Plus, cucumber nutrition can help quench thirst and prevent the desire to snack due to dehydration.

3. Helps Detoxify the Body

Cucurbitacins are a category of diverse compounds found in the plants of family Cucurbitaceae, including cucumbers. These compounds can support the digestive tract and liver.

Cucumbers are also a natural diuretic food. This means they can help the body produce more urine to carry out toxins and waste.

In the process, they’re great for reducing bloating and uncomfortable water retention — one reason to fill up on cucumbers after a night of salty food or alcohol.

4. Hydrates and Soothes Skin

Is the skin of the cucumber good for you? Yes!

Plan on eating the whole cucumber whenever possible, since the skin and seeds contain important compounds. Cucumber skin is a good source of vitamin A that can aid in skin health, plus cukes and their skin have diuretic effects that can reduce puffiness.

Fresh cucumber juice has been used to naturally nourish damaged, dry or sensitive skin for centuries. According to some studies, cucumber slices or seeds applied directly to the skin gives a soothing and cooling effect against skin irritations and reduces swelling and redness. They’ve even been used to naturally treat acne, scars and other blemishes.

Cucumbers also have the power to relax and alleviate pain, blotchiness and swelling following a sunburn, providing sunburn relief. The fruit is considered a “refrigerant, haemostatic and tonic, useful in treating hyperdipsia or thermoplegia.”

In other words, cucumbers help stop bleeding, reduce heat buildup associated with inflammation, quench your thirst, relieve dehydration and fight “sunstroke” all at the same time.

5. Helps Depuff Swollen Eyes

What do cucumbers do for your eyes? Due to their anti-inflammatory and diuretic effects, cucumbers can help decrease swelling and puffiness around the eyes.

They can also help keep the skin around the eyes hydrated and, according to some people, make them appear more awake and less tired.

Can you sleep with cucumbers on your eyes? It’s unlikely that they wouldn’t fall off all night long, but you can give it a try.

Even letting cucumber slices sit on your eyes for 20–30 minutes can help. Cut cucumber slices and refrigerate them for a while, then lay them on your eyes as you sit back.

Some people also use cold cucumber and grind it to make a paste with lavender oil or chamomile oil and some raw honey.

6. Helps Improve Metabolic/Heart Health

Cucurbitacins found in cucumbers have been researched for their cytotoxic, hepatoprotective, cardiovascular and anti-diabetic effects. Lignans found in cucumbers have well-documented immune-boosting, anti-inflammatory effects that are beneficial for fighting cardiovascular disease.

Studies investigating the effects of consuming ligans from plant foods have found beneficial associations with C-reactive protein levels, a lowering effect on total and low-density lipoprotein (LDL) cholesterol, and improved blood pressure levels.

Cucumbers also provide important minerals that help maintain a healthy heart, including potassium and magnesium.

Potassium is linked to healthier blood pressure levels since it helps control fluids in the body. Therefore, low potassium intake from fruits and veggies is often correlated with poorer heart health.

Magnesium-rich foods are also beneficial for blood pressure in addition to general nerve functioning, heartbeat regulation, fluid balance, better blood sugar stability and higher energy expenditure.

7. Improves Digestion and Relieves Constipation

The seeds of a cucumber are known for having a healing, heat-reducing effect on the body, and they’re often used to prevent and naturally relieve constipation in traditional forms of medicine like Ayurveda.

Many people suffer from magnesium deficiency without even knowing it, but cucumber nutrition is a source of magnesium and other electrolytes that can help hydrate the gut and digestive lining, which keeps you more “regular.”

Since they’re a great vegetable for juicing or making smoothies, you can try combining cucumbers with other hydrating foods — like melon, lime, avocado, celery and fennel — to create a natural anti-bloating drink.

8. Helps Alkalize the Blood

Cucumber nutrition includes being one of the top alkaline foods that help balance the body’s pH level and counteract the effects of an acidic diet. Limiting consumption of acid-forming foods and eating more alkaline-forming foods instead is beneficial for protecting your body from diseases that thrive in an acidic entrainment.

According to a report published in the Journal of Environmental Public Health:

Life on earth depends on appropriate pH levels in and around living organisms and cells. Human life requires a tightly controlled pH level in the serum of about 7. It is generally accepted that agricultural humans today have a diet poor in magnesium and potassium as well as … This results in a diet that may induce metabolic acidosis which is mismatched to the genetically determined nutritional requirements.

A properly balanced pH level is also thought to decrease leptin levels, the main hormone connected to hunger and appetite control, as well as inflammation. Since the body is able to easily digest nutrients in liquid form, this is one reason why cucumbers are a popular ingredient in green alkalizing juices.

9. Supports Strong Bones

With 22 percent of your daily vitamin K in every cup of cucumbers, eating more cukes is a good way to help maintain bone mineral density. Vitamin K (in the form of K2) is a fat-soluble vitamin that works with other essential nutrients like calcium and magnesium to preserve strong bones.

Vitamin K also supports a healthy metabolism, nutrient absorption, aids in heart health, helps with blood clotting, supports neurological function and can help protect against cancer. Yet vitamin K deficiency is common among adults and children due to a diet low in green vegetables, a low-cholesterol diet, medication use and poor absorption of nutrients.

10. Helps Prevent or Treat Headaches

Traditionally, cucumbers have been used as a natural headache remedy and somewhat of a pain reducer since they fight inflammation and swelling. Headaches or migraines can be triggered by many things, including dehydration, stress, fatigue, low blood sugar and nutritional deficiencies.

Many studies show that foods high in water and magnesium like cucumbers combat headaches by balancing fluids in the body and preventing dehydration.

Related: Cucamelon: How to Grow Instagram’s Most Popular Superfood

Types of Cucumbers

There are dozens of different cucumber varieties grown around the world, but three main varieties of are most widely available today: those used for slicing and eating raw, pickling cucumbers (kirbys) and seedless cucumbers.

Within the Cucurbitaceae plant group, some of the more common cucumber varieties include:

• Gherkin
• English
• Armenian
• Diva
• Green Burpless
• Boston Pickling
• Lemon
• Marketmore
• Persian
• Suyo Long

History

The Sanskrit synonym of cucumber is sushitalam, which means “very cooling.” According to Ayurveda, cucumbers have cool, light, astringent, sweet and slightly bitter properties.

The juice from cucumbers has long been used as a natural electrolyte booster before energy drinks like vitamin water existed. Since it has antibacterial properties and is an anti-inflammatory food, the cucumber has been used as a home remedy for acne or to reduce redness and puffiness on the skin.

Cucumber vs. Zucchini vs. Spinach

Cucumber and zucchini are in the same plant family and have a similar appearance, but the two are different in terms of texture and nutritional value. Cucumbers (gourds) have a waxy, bumpy exterior, while zucchinis have a rough and dry exterior.

Cucumbers are typically juicy, cool and crisp, while zucchini is a bit starchier and heartier. Another difference is that the flowers of the cucumber plant are not edible while the flowers of the zucchini plant are edible.

Cucumbers are a bit lower in calories and carbohydrates than zucchini and provide a bit less vitamin C, vitamin B6 and certain phytonutrients. However, cucumber seeds and peels do have some antioxidants, such as flavonoids, lignans and triterpenes.

How do cucumbers compare to leafy greens, such as spinach, in terms of nutrient content? There are more than a dozen different types of flavonoid antioxidants alone that are present in spinach.

Spinach nutrition is packed with nutrients, including:

• fiber
• vitamin K
• vitamin C
• vitamin A
• manganese
• zinc
• folate
• iron
• and selenium

While cucumbers also supply some of the nutrients, they don’t pack the punch that most greens do.

Both spinach and cucumbers are low in carbs and great vegetables to have if you’re eating a low-carb diet. However, unlike cucumbers, which are typically eaten raw or fermented, sautéing, boiling or cooking spinach for just one minute can improve its nutrient absorbability and bring out its taste.

Related: Winter Melon for Digestion, Weight Loss & More

How to Grow

When it comes to choosing the best cukes, you have some options: Look for both regular cucumbers and smaller, bumpier “kirbys.” Kirbys are the kind most often used to make pickles.

• When shopping, look for cucumbers that are bright to dark green, firm and don’t have any soft, waterlogged spots.
• Whenever possible try to find organic cukes. Cucumber nutrition benefits are most available when you buy organic and unwaxed cucumbers (especially since you want to eat the skin). Because cucumbers are so water-dense, if they’re grown in soil contaminated with pesticides, they’ll likely hold on to a lot of chemicals, which wind up getting passed on to you.
• Even organic cucumbers can have wax, but these are made of less harmful substances. The only wax that’s allowed on organically grown cucumbers isn’t synthetic and is free of all chemical contaminants.
• When storing cucumbers, keep in mind they do best when kept in very cold temperatures. Keep them in a plastic bag in the refrigerator until you’re ready to use them, but try to have them within three to five days.
• You can either peel the skin if you’d like, especially if they’ve been waxed, or leave it on and give the skin a good scrub.

Tips for Growing Cucumbers:

• While it’s easy to find cukes in most stores, growing them is easy and cost-effective.
• Believe it or not, cucumbers are a tropical fruit/vegetable that thrive when the weather is hot. They also do well in humid climates where water is plentiful.
• Plan to grow cucumbers during times of the year when there’s warmer weather and rain. They are sensitive to frost and shouldn’t be planted until the soil temperatures is in the 70-degree range. Wait at least two weeks after the last frost date to plant cucumbers.
• Cucumber plants grow in two forms: vining (more popular) and bush. Vines scramble along the ground or clamber up trellises, while bush types form a plant lower to the ground. Bush types are suited to containers and small gardens, but vining types produce more crops.
• Plant cucumber seedlings 36 to 60 inches apart, depending on variety. For vines that you plan to have grow upward, space plants one foot apart.
• You can help to keep the plants warm and moist by using pine straw, wheat straw, chopped leaves or your favorite organic mulch shortly after planting the seedlings.

Related: Top 22 Cooling Foods & Herbs (Plus Benefits)

Recipes

Unlike most vegetables, cucumbers actually taste better when eaten raw. Because they’re so high in water, they don’t usually come out well when cooked and tend to just turn into a soggy mess.

If plain old cucumbers get boring, try making fermented pickles using some vinegar. Fermentation is what gives the cucumber its distinctively tangy, sour and salty flavor once it’s made into a pickle, plus it contains live microorganisms that have beneficial effects.

You can combine two regular cucumbers and toss with three tablespoons of rice vinegar, two tablespoons chopped herbs of your choice (like dill), and a pinch of sugar and salt.

Is it good to eat cucumber every day? There’s no downside to doing so, considering the low calorie count and other benefits.

However, while pickles have some great nutritional components, such as fiber, vitamin K and even probiotics in some cases, you’ll still want to stick with one to two per day due to the salt content.

The longer you let pickles sit, the stronger taste they’ll develop, but even just 30 minutes allows them to absorb some flavor. If you enjoy the flavor of dill, try this dill pickle recipe that uses a brine of water, vinegar, salt, and dill weed or dill oil.

Here are other healthy cucumber recipes to get you started:

• Secret Cucumber Detox Soup Recipe
• Creamy Cucumber Avocado Soup Recipe
• Super Hydrator Juice Recipe
• Cucumber Salad Recipe
• Cucumber Tomato Salad Recipe
• Tzatziki Sauce

Risks and Side Effects

Cucumbers seem to be pretty harmless and very rarely cause allergies. Even cucumber extract, which is used in some lab settings, has been shown to be well-tolerated and unlikely to cause side effects.

As mentioned earlier, it’s best to buy organic (ideally unwaxed) cukes whenever you can to avoid high levels of chemicals.

Another thing to consider is the potential for contamination if you make your own fermented pickles. Complex microbiota are responsible for the changes observed during cucumber fermentation, and it’s possible that if your equipment or jar is contaminated with bacteria, you can become sick once eating them.

Use sterile equipment whenever fermenting veggies, and buy organic produce to further limit this risk.

Due to their diuretic effects, should you not eat cucumber at night? This probably won’t be an issue unless you eat large amounts.

While cukes can increase urination, the effect is usually subtle and for most people won’t interfere with sleep.

Conclusion

• Cucumbers (Cucumis sativus) are a widely cultivated “gourd” and a member of the Cucurbitaceae plant family. There are many different varieties of cucumbers, but they are typically split into three types: slicing, pickling and seedless.
• Eating cukes can add a decent amount of nutrients to your diet. Cucumbers contain very few calories but supply powerful polyphenol compounds. They are known among researchers for their diuretic, anti-diabetic, lipid-lowering, antioxidant, detoxifying and cleansing effects on the body.
• Cucumber nutrition benefits include helping balance the body’s pH, improving digestion, treating bloating and constipation, aiding in metabolic and heart health, preventing headaches, hydrating the skin, and depuffing swollen eyes.

The post Cucumber Nutrition: Helps You Detox & Lose Weight appeared first on Dr. Axe.

When May rolls around, it’s that time of year again. Those coiled tips of the ostrich fern, called fiddleheads, are finally available and ready to be consumed for their earthy, nutty flavor.

Ferns and monilophytes (also called fern allies) are an ancient group of plants that date back 380 million years. Today, there are over 11,000 species, and most of them cannot be consumed safely.

The ostrich fern, however, gives off young, coiled shoots that can be lightly cooked and consumed.

In fact, cooking fiddleheads is quite popular because of their unique taste and impressive nutrient content. If you could get your hands on some, you’ll enjoy adding them to veggie dishes or creating a new side dish.

What Are Fiddleheads?

Fiddleheads are the young shoots of the ostrich fern, or Matteuccia struthiopteris. They are bright green and have tightly coiled tips that are about one to two inches long.

The shoots can be foraged during a very short window in springtime.

Maybe you’ve never heard of fiddlehead fern, but there’s a devoted crowd that awaits its availability throughout the year and forages the plant shoots along the East Coast of the U.S. and throughout Canada. They are only available for a short period of time, from about mid-April to early May, but if you aren’t the foraging type, fiddleheads can also be found in some specialty food markets.

So what’s the fuss all about? For starters, these are hard to come by because of their short harvesting season.

They have sweet and snappy flavors and can be prepared very easily, as they’re edible raw.

The nutrient content of fiddleheads is also quite impressive. They are rich in antioxidants, omega-3s and other important nutrients.

Fiddleheads Nutrition

The U.S. Department of Agriculture indicates that one ounce (28 grams) of raw fiddleheads contain approximately:

• 9.5 calories
• 1.6 grams carbohydrates
• 1.3 grams protein
• 0.1 gram fat
• 1,013 international units vitamin A (20 percent DV)
• 7.4 milligrams vitamin C (12 percent DV)
• 1.4 milligrams niacin (7 percent DV)
• 0.1 milligrams manganese (7 percent DV)
• 0.1 milligram copper (4 percent DV)
• 0.1 milligram riboflavin (3 percent DV)
• 104 milligrams potassium (3 percent DV)
• 28 milligrams phosphorus (3 percent DV)
• 0.4 milligrams iron (2 percent DV)
• 9.5 milligrams magnesium (2 percent DV)
• 0.2 milligrams zinc (2 percent DV)

Benefits/Uses

1. Rich in Vitamin A

Vitamin A acts as a powerful antioxidant in the body, and it plays a critical role in maintaining healthy skin, vision and immunity. Research suggests that the carotenoids in vitamin A foods work to decrease free radicals that cause DNA damage.

The nutrient also works to reduce inflammation, improve cholesterol and support bone health.

Just an ounce of fiddleheads contains over 20 percent of your daily recommended value of vitamin A, so it’s a great way to supply your body with disease-fighting, anti-aging antioxidants.

2. Supplies Vitamin C

Consuming vitamin C foods is an excellent way to promote healthy aging, boost immunity, neutralize free radicals and reduce the risk of inflammation. The vitamin has powerful antioxidant properties that play a central role in health and disease.

This explains why studies show that a higher intake of vitamin C foods may be linked to a reduced risk of many chronic conditions.

3. Good Source of Niacin

The niacin in fiddleheads plays an important role in health. It’s needed by the body to convert food into energy and boosts brain, skin and heart health.

Research shows that the vitamin also plays an important preventative role in neurodegenerative diseases.

4. Low in Calories

Lightly cooked fiddleheads make for a nutrient-dense, low-calorie snack or side dish. At just 9.5 calories for one ounce of shoots, they work to fill you up without increasing your calorie intake by much at all.

Incorporating low-calorie foods into every meal is an excellent way to lose or maintain weight. Plus, the nutrients available in the fern leaf help boost energy and reduce inflammation, which contribute to your overall health.

5. Makes for a Healthy Side Dish

With their antioxidant content, anti-inflammatory effects, low-calorie count and micronutrients, it’s safe to say that eating these young fern shoots is a healthy choice. They make for a nutrient-rich side dish or addition to soups, salads and more.

Plus, they are unique and offer a flavor that you don’t get to experience year-round.

How to Cook Fiddleheads

As mentioned, foraging for the young shoots is popular, but you can also find them in stores with a wild produce section. Purchasing them from farmers markets and individual foragers may also be an option.

You’ll likely find fresh fiddleheads for purchase while they’re in season and frozen shoots out of season.

It’s really easy to prepare fiddleheads for eating:

1. First, be sure to rinse them thoroughly to remove dirt or grit buildup.
2. They should be lightly cooked, which you can do by sautéing, steaming or boiling the shoots.
3. Be sure not to overcook the shoots, so if you’re boiling them, do it for only 6–8 minutes or so.

They have a slightly sweet, nutty and grassy flavor, so they taste great when cooked with butter, olive oil or lemon. They can be added to salads, pasta dishes, soups, stir-fries, egg salad and sautéed veggie dishes.

They are also very popular as a side to any dish.

Recipes

Here’s a super fiddlehead recipe that can be used as a side dish or to be added to a stir-fry:

You need about two to three cups of washed and trimmed fiddlehead ferns.

To clean the sprouts, soak them in water, rub off the papery brown film that may be present and scrub off any dirt or grit. Then trim off any brown parts on the ends.

Now they are ready to be cooked and eaten. Here’s what you should do:

• Add 3 tablespoons of extra-virgin olive oil to a medium-large skillet.
• Add one clove of minced garlic.
• Sprinkle in ½ teaspoon of salt and pepper.
• Add in fiddleheads and let them sauté for about 7–10 minutes on low heat.
• Remove from heat and cover ferns with lemon juice.

You can blanch the shoots beforehand in boiling water for about a minute. This isn’t necessary, but it reduces the bitterness of the fiddleheads.

Risks and Side Effects

Keep in mind that many ferns can be toxic, so don’t go foraging fiddleheads without an experienced guide.

You may have heard of poisonous fiddleheads. Eating the shoots raw can be toxic, and eating the shoots from a poisonous fern would be problematic too, of course. This is why shoots from only the ostrich fern should be cooked lightly and consumed.

Eating the shoots raw is not recommended because of potential bacteria and toxic effects. Plus, consuming too much of them can cause a stomachache.

Conclusion

• Fiddleheads are young, coiled shoots from the ostrich fern plant. They are foraged in the spring and consumed for their unique taste and nutrient content.
• Wondering how to cook fiddleheads? It’s easy — the shoots are safe to eat but should be cooked lightly. You can do this by sautéing, steaming or boiling the trimmed coils.
• Fiddlehead ferns are rich in vitamin A, vitamin C, niacin and other important micronutrients. They can help boost immunity, fight free radicals, promote healthy aging and boost energy levels.

The post What Are Fiddleheads? How to Use These Edible Fern Shoots appeared first on Dr. Axe.

As is the case with so many of the Earth’s herbs, bladderwrack has been used in alternative and folk medicine for centuries. Now, this nutrient-dense seaweed in gaining popularity in the natural health space as a nutritional supplement.

Seaweeds are known for their key nutrients and health-promoting compounds, and bladderwrack is no different. In fact, it’s one of the most common seaweeds and has very high nutritional value, especially because of its iodine content.

Just like kelp and sea moss supplements, bladderwrack can be used to reverse nutrient deficiencies and promote overall health.

What Is Bladderwrack?

Bladderwrack is a common seaweed with the scientific name Fucus vesiculosus. Depending on location, it’s known by other names, including red fucus, rockweed, black tang, Atlantic kelp, bladder fucus and cutweed.

It’s a type of brown algae that’s characterized by its branches with small air sacs.

Bladderwrack seaweed has a high content in dietary fiber, minerals and vitamins. It’s known for its exceptional combination of macro- and micronutrients, which explains why it’s been harvested and used as food in far East Asian countries and coastal countries of Western Europe.

Today, the seaweed is gaining recognition in the U.S. because of its ability to improve thyroid health and possibly aid weight loss.

Bladderwrack Benefits

The nutritional content of seaweed lends to its many health benefits. Research published in Marine Drugs indicates that Fucus has a wealth of bioactive compounds that possess antioxidant, anti-inflammatory, anti-tumor, anti-obesity, anti-coagulant and anti-diabetes properties.

Let’s dive a little deeper into the many bladderwrack benefits:

1. Provides Iodine

Iodine is a vital nutrient for thyroid health and many other body functions. It protects against certain cancers, supports brain function, and is critical for healthy growth and development.

Bladderwrack and other seaweeds are iodine-rich foods, so consuming them is an easy way to maintain healthy levels of this important nutrient.

One of the most well-known benefits of iodine is its ability to support thyroid health. The thyroid needs enough iodine to make important hormones like thyroxine. These hormones regulate critical biochemical reactions in the body, like synthesizing amino acids and allowing for proper nervous system development.

Iodine deficiency can cause thyroid disorders, leading to symptoms like weight and mood fluctuations, sluggish metabolism, and heart complications.

2. Rich in Antioxidants

Bladderwrack contains powerful antioxidants, including beta-carotene, lutein and zeaxanthin.

Beta-carotene is a plant pigment that’s converted to vitamin A in the body. It’s a powerful antioxidant that plays an important role in maintaining healthy vision, boosting skin health and supporting neurological function.

Zeaxanthin and lutein are antioxidants that are also found in leafy greens, like kale. They help maintain healthy vision and eye health by protecting healthy cells and working to prevent retinal damage.

Research indicates that these antioxidants have protective effects against eye disease and are linked to better cognitive performance. The antioxidants found in seaweeds are also used topically to promote healthy aging and boost skin health.

3. Reduces Inflammation

Bladderwrack seaweed contains powerful nutrients that have anti-inflammatory effects, including fucoidans, a class of sulfated polysaccharides. These compounds have been studied for their antioxidant, anticancer, immune-modulatory and anti-inflammatory effects.

Researchers suggest that fucoidan works to alleviate inflammatory conditions by significantly reducing pro-inflammatory cytokines.

Because of its anti-inflammatory properties, the brown algae is also used as an alternative treatment for arthritis, and it’s applied topically to ease insect bites and burns.

4. Aids Digestion

Studies highlight that seaweeds are rich in dietary fiber, which contributes to their health benefits. Brown algae acts as a mucilage when ingested, which means that it creates a gel-like substance that relieves constipation, bloating, cramping and digestive disorders.

Beyond constipation, bladderwrack pills or supplements are also used to cleanse the body or promote detoxification.

Because of its fiber content, bladderwrack may also increase feelings of satiety, making you feel full faster and potentially contributing to weight loss.

5. May Promote Weight Loss

Bladderwrack contains L-fucose compounds that are believed to have anti-obesity effects. One animal study found that L-fucose decreased body weight gain, fat accumulation and triglyceride elevation when fed to mice on a high-fat diet.

Researchers concluded that the compound may be a novel strategy to treat obesity and fatty liver induced by a high-fat diet.

6. Supports Heart Health

There is some evidence that bladderwrack helps support cardiovascular health. One study published in Oxford Academic found that fucoidans in bladderwrack displayed strong antithrombin and anticoagulant activity in platelet tests.

Research also suggests that bladderwrack can increase HDL cholesterol levels. HDL, or high-density lipoprotein, cholesterol is known as the “good cholesterol” because it actually picks up excess cholesterol in the bloodstream and takes it back to the liver, where it can be broken down.

By increasing HDL cholesterol, brown algae can reduce your risk of atherosclerosis and heart disease.

7. May Reduce Risk of Cancer

A case study involving three women found that bladderwrack seaweed may be an important dietary component that’s responsible for the reduced risk of estrogen-related cancers that’s seen in Japanese populations.

Researchers found significant anti-estrogenic and progestagenic effects following kelp administration. They concluded that dietary bladderwrack may prolong the length of the menstrual cycle and exert anti-estrogenic effects in pre-menopausal women.

This, however, was a case report. To fully understand the potential of bladderwrack for breast cancer and other estrogen-related diseases, well-controlled clinical trials are needed.

How to Use/Dosage

Bladderwrack can be consumed as food, eaten raw or cooked. It doesn’t have the most pleasant flavor, sometimes described as salty fish, so it’s often dried and ground, or it’s consumed as bladderwrack tea.

It’s available as an herbal supplement in powdered and capsule forms. It’s also common to find a combination of sea moss and bladderwrack in capsules or powders.

There is no recommended dose for bladderwrack, as it depends on your health status and needs. Before using bladderwrack to improve a thyroid condition or aid weight loss, speak to your doctor about proper dosing and what amount of iodine you need for your situation.

Risks and Side Effects

If you experience stomach pains, stomach cramps, chest tightness, swelling or rash after consuming bladderwrack, discontinue use immediately. These are signs of a bad reaction or allergy.

Some people are allergic to iodine, so consuming bladderwrack can have adverse or even dangerous side effects.

If you have hyperthyroidism, you likely do not need an increase of iodine, so speak to your doctor before consuming the seaweed or using bladderwrack supplements.

Interactions

There are a number of bladderwrack interactions to be aware of before using it to improve any health issues. Fucus may not be safe to consume in therapeutic doses if you are already on blood thinners, drugs that dissolve blood clots, or drugs like reduce inflammation, like NSAIDs, aspirin and ibuprofen.

People on thyroid medications, like levothyroxine, thyroid desiccated and liotrix, should consult their doctors before using bladderwrack powders or supplements.

Anyone with kidney or thyroid issues shouldn’t use brown algae supplements before discussing it with a health care professional beforehand.

Conclusion

• Bladderwrack is a common brown algae that’s valued for its iodine, antioxidant and fiber content.
• This brown algae is used to reverse an iodine deficiency, aid digestion, boost weight loss, promote healthy aging and support heart health.
• Like all seaweeds, it’s a nutrient-rich food that features a range of powerful antioxidants and compounds.

The post Bladderwrack Benefits for Thyroid Health, Digestion & More appeared first on Dr. Axe.

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Bamboo shoots are a common ingredient in Asian cuisine. Not only are they great for boosting the flavor and texture of nearly any dish, but they are also highly nutritious, packing a good amount of fiber, potassium, manganese and antioxidants into each serving.

They are also low in carbs, making them a great choice for those following a low-carb or ketogenic diet. Plus, they may even offer several health benefits, ranging from reduced blood pressure to improved regularity and digestive health.

This article takes a closer look at the bamboo shoot, along with some simple strategies that you can use to add it to your diet.

What Are Bamboo Shoots?

Bamboo shoots are the edible shoots of several different types of bamboo plant species, including common bamboo and moso bamboo. Although often confused for bamboo trees due to their height, these plants are actually considered grasses.

Other parts of bamboo grass are also sometimes used in cooking, including bamboo leaves.

Available fresh, dried or even canned, bamboo shoots are used throughout Asian cuisine and featured in stir-fries, salads, curries and side dishes. Bamboo shoots in Chinese food are also often used to add texture to soups and stews.

They are even used to make menma, which is a Japanese condiment that is made from bamboo shoots that have been dried and fermented.

The bamboo shoots taste is mild, earthy and slightly nutty. They are often compared to water chestnuts, corn or fresh artichokes, with a tender flavor that is similar to hearts of palm.

There are plenty of options for where to buy bamboo shoots, including many health stores and specialty shops. Canned bamboo shoots are more widely available and can even be purchased through some online retailers.

Nutrition Facts

Bamboo shoots are highly nutritious. Besides containing a low amount of bamboo shoots carbs and calories in each serving, they are also high in fiber, potassium and manganese.

One cup (about 120 grams) of cooked bamboo shoots contains the following nutrients:

• 13 calories
• 2 grams carbohydrates
• 2 grams protein
• 0.3 grams fat
• 1.2 grams dietary fiber
• 640 milligrams potassium (18 percent DV)
• 0.1 milligrams manganese (7 percent DV)
• 0.1 milligrams vitamin B6 (6 percent DV)
• 0.1 milligrams copper (5 percent DV)
• 0.6 milligrams zinc (4 percent DV)
• 0.1 milligrams riboflavin (4 percent DV)

In addition to the nutrients listed above, the bamboo shoots nutrition profile also contains a small amount of iron, phosphorus, thiamine and niacin.

Health Benefits

Rich in fiber, vitamins and minerals, there are plenty of reasons you may want to consider incorporating this nutritious ingredient into your diet. Here are a few of the top bamboo uses and benefits.

1. Promote Weight Loss

With just 13 calories in a single cup, bamboo shoots are a great choice if you’re looking to lose weight. Not only are they low in calories, but they’re also high in fiber, a key nutrient that can also support weight loss.

Fiber moves through the body slowly, which can promote satiety between meals to curb cravings. Some research also suggests that upping your intake of fiber could increase weight loss.

For example, a study in the Journal of Nutrition analyzed the diets of 252 women and found that each gram of fiber consumed was linked to half a pound of weight loss and a 0.25 percent percent reduction in body fat over a 20-month period. Another study published in 2019 reported that fiber was effective at promoting weight loss, regardless of calorie consumption or macronutrient intake.

2. Support Digestive Health

In addition to promoting weight loss, the fiber found in the bamboo shoot can help support digestive health as well. In particular, fiber can add bulk to the stool, which can be especially beneficial for those with constipation.

One meta-analysis out of China, for instance, compiled the results of five studies and concluded that eating more fiber was able to increase stool frequency in people with constipation. Another study from Washington State University also showed that consuming bamboo shoots daily for six days improved fecal volume and stool frequency.

Eating more fiber may also improve several other aspects of digestive health as well. In fact, a review conducted by the University of Kentucky demonstrated that fiber can aid in the prevention and treatment of several digestive issues, including acid reflux, hemorrhoids, diverticulitis and stomach ulcers.

3. May Help Lower Blood Pressure

Just one cup of bamboo shoots provides around 18 percent of the recommended daily value for potassium, an important micronutrient that plays a key role in heart health. Research shows that potassium may be especially beneficial for managing blood pressure, which is a major risk factor for heart disease.

Increasing your intake of fiber by eating more bamboo shoots may also help lower blood pressure levels. According to one analysis in the Archives of Internal Medicine, supplementing with fiber was effective at significantly reducing levels of both systolic and diastolic blood pressure.

4. High in Antioxidants

The bamboo shoot is a great source of antioxidants, which are important compounds that can neutralize free radicals to prevent cell damage. In particular, the bamboo shoot is rich in antioxidants and flavonoids such as catechin, caffeic acid, chlorogenic acid and p-coumaric acid.

Not only can antioxidants help reduce inflammation and oxidative stress, but some research suggests that they could protect against chronic disease as well. In fact, antioxidants may aid in the prevention of conditions such as heart disease, cancer and diabetes.

5. Reduce Cholesterol Levels

Thanks to their content of fiber and antioxidants, adding bamboo shoots to your diet could potentially help decrease cholesterol levels. In one small study, consuming 12.5 ounces of bamboo shoots for six days led to significant reductions in total and LDL (bad) cholesterol levels compared to a control group.

Other research has confirmed the cholesterol-lowering effects of fiber as well. Soluble fiber, specifically, has been shown to decrease levels of both total and LDL (bad) cholesterol to support better heart health.

How to Grow Bamboo Shoots

Bamboo is a grass that is easy to grow for novice gardeners and green thumbs alike. Although there are many different types of bamboos that grow edible shoots, some may be more palatable than others.

Moso and Sweetshoot bamboo are two of the most popular varieties grown and harvested for their edible shoots, but there are plenty of other types available as well.

Be sure to plant in rich soil that is sunny or partially shaded. Similar to other types of grass, bamboo grows best with plenty of moisture, so water regularly whenever the top inch of soil becomes dry.

However, it’s important to avoid over-watering, especially if you have poor drainage, as it can make the roots soggy and waterlogged.

You can opt to use an organic fertilizer, which could help the plant produce more shoots. However, if planted in fertile soil, there’s no need to use a fertilizer.

Bamboo shoots generally emerge during early spring and can be harvested soon after they emerge from the ground. Use a spade to cut several inches below the soil level and separate shoots from the roots.

Ideally, you should only harvest around half of shoots each year so new canes can continue to grow.

Recipes

There are plenty of options for how to cook bamboo shoots when fresh.

Start by cutting the shoot lengthwise, peeling the outer leaves and trimming any tough portions at the base. Then, dice into cubes and boil for at least 20–25 minutes to remove any harmful compounds.

Canned, fresh or dried shoots can be used in a variety of recipes and make a great addition to curries, stews, soups and salads. Here are a few bamboo shoots recipe ideas to help get you started:

• Simmered Bamboo Shoots
• Menma Recipe
• Thai Coconut Chicken Soup
• Bamboo Shoots with Dill Dressing
• Chicken Red Curry with Bamboo Shoots

Risks and Side Effects

Raw bamboo shoots contain toxins known as cyanogenic glycosides, which are also found in other foods, such as cassava. For this reason, the bamboo shoot must be boiled or cooked prior to consumption, which helps destroy the toxins.

Other processing methods, including canning, can break down these harmful compounds as well.

Although rare, some may also be allergic to bamboo shoots. Those who have an allergy to grass pollen, in particular, may be at a higher risk for allergic reactions.

If you notice any side effects like rash, itching or swelling, discontinue consumption immediately and talk to your doctor.

Finally, note that some canned varieties may be high in sodium. If you’re following a low-sodium diet, opt for low-sodium products whenever possible or rinse the shoots off prior to consumption.

Conclusion

• The bamboo shoot is the edible shoots of several different species of bamboo.
• Available in canned, dried and fresh form, the bamboo shoots nutrition profile is low in carbs and calories but high in fiber, antioxidants and potassium.
• Some of the potential bamboo shoots benefits include increased weight loss, decreased blood pressure and cholesterol levels and enhanced digestive health.
• Bamboo plants are also easy to grow and can be used in a variety of recipes.
• However, some people may experience an allergic reaction after consumption, especially if allergic to grass pollen. Additionally, it’s important to cook raw plants thoroughly to decrease levels of cyanogenic glycosides.

The post Bamboo Shoots Nutrition Benefits Digestion, Cholesterol & More appeared first on Dr. Axe.

The chili pepper is well-known for its ability to provide a spicy kick to everything from soups to salsas. Although it’s most famous for its culinary uses, the chili pepper also boasts a long list of health benefits as well.

Not only do these spicy superfoods contain a whole host of antioxidants, but chili peppers also have been shown to improve digestive health, reduce blood pressure levels and bump up fat-burning.

Ready to learn more? Check out this comprehensive guide to chili peppers for the answers to all your burning questions.

What Is Chili Pepper?

Also known by their scientific name, Capsicum annuum, chili peppers are a type of nightshade vegetable native to North and South America. There are many different chili pepper plant varieties, each of which differs in size, shape and spiciness.

Bell peppers, for example, are typically sweet and range in color from red to green, yellow or orange. Cayenne peppers, on the other hand, are much hotter peppers that are long, skinny and red.

Chili peppers are considered a staple ingredient in cuisines around the globe. In fact, chili peppers are often used to add a punch of flavor and heat to Vietnamese, Mexican, Indian, Thai, Arabic and Spanish dishes, among others.

Throughout history, chili peppers have also been used to treat a variety of different ailments. The Mayans, for instance, used chili peppers to treat respiratory conditions like asthma and coughing, while the Aztecs used peppers to provide relief from toothaches.

In other areas, chili peppers have also been used to treat headaches, stiff joints, heart problems and more.

Types/Varieties

There are many different types of chili peppers available, ranging from mild chili peppers, such as sweet bell peppers, to Carolina Reaper peppers, which have been hailed as the world’s hottest chili pepper.

The heat of these peppers is categorized by the chili pepper Scoville scale, which measures and records the spiciness of peppers in Scoville Heat Units (SHU) based on their content of capsaicinoids.

In addition to ranging in terms of heat, they also differ based on color and size.

The Aji Cristal pepper, for example, is a small chili pepper notable for its vibrant red color. Conversely, the Holy Mole pepper is a type of green chili pepper that can grow up to nine inches long.

Here are some of the most common types of chili peppers:

• Bell pepper
• Poblano pepper
• Aleppo pepper
• Holy Mole pepper
• Cayenne pepper
• Chiltepin pepper
• Banana pepper
• Jalapeño pepper
• Aji Cristal pepper
  
• Ghost chili pepper
• Anaheim chili pepper
• Serrano pepper
• Thai chili pepper

Nutrition Facts/Compounds

Although the specific nutrients and compounds found in chili peppers can vary based on the different pepper varieties, most are rich in a range of vitamins, minerals and antioxidants. In particular, chili peppers are high in vitamin C, folate and vitamin A, along with a host of other important micronutrients.

One half-cup of red chili pepper contains the following nutrients:

• 30 calories
• 6.5 grams carbohydrates
• 1.5 grams protein
• 0.5 grams fat
• 1 gram dietary fiber
• 108 milligrams vitamin C (180 percent DV)
• 0.4 milligrams folate (19 percent DV)
• 714 International Units vitamin A (14 percent DV)
• 10.5 micrograms vitamin K (13 percent DV)
• 241 milligrams potassium (7 percent DV)
• 0.1 milligrams manganese (7 percent DV)
• 0.1 milligrams copper (5 percent DV)
• 0.9 milligrams niacin (5 percent DV)

Hot peppers are also rich in other beneficial compounds, including antioxidants, such as capsaicin, which is responsible for providing peppers with their signature spicy flavor. Peppers also contain other antioxidants and carotenoids, such as:

• Lutein
• Antheraxanthin
• Capsanthin
• Ferulic acid
• Capsorubin
• Beta-cryptoxanthin
• Zeaxanthin
• Beta-carotene

Health Benefits

Rich in a variety of vitamins, minerals and health-promoting compounds, it’s no surprise that chili peppers have been linked to a long list of potential health benefits.

1. Helps Boost Fat-Burning

Chili peppers have been extensively studied for their ability to ramp up metabolism and boost fat-burning, thanks mostly to their content of capsaicin. Interestingly enough, capsaicin has been shown to increase energy expenditure, which is the amount of calories that your body burns throughout the day.

It may also stimulate the breakdown of fat stored in the body so it can be converted into fuel.

Not only that, but chili peppers can also promote weight loss by decreasing hunger and appetite. One study in International Journal of Obesity even found that consuming capsaicin before meals increased satiety and reduced subsequent intake of fat and calories.

2. Can Provide Pain Relief

Multiple studies suggest that chili peppers could potentially help provide relief from pain. This is because capsaicin, the main compound found in chili peppers, can bind to pain receptors in the body and decrease the perception of pain.

Capsaicin may also offer relief from other forms of pain, including heartburn and acid reflux. A study published in New England Journal of Medicine reported that administering red peppers to people with indigestion reduced heartburn-related pain over a five-week period.

3. Rich in Antioxidants

Chili peppers are loaded with antioxidants, which are compounds that can help neutralize free radicals and protect against chronic disease. In particular, chili peppers are especially high in vitamin A and vitamin C, two important micronutrients that double as antioxidants in the body.

Chili peppers are also a great source of other antioxidants, such as capsanthin, lutein, ferulic acid and zeaxanthin.

4. Helps Reduce Blood Pressure

Promising research suggests that chili peppers could potentially help reduce blood pressure levels to help keep your heart in tip-top condition. This could be due to the ability of capsaicin to increase levels of insulin-like growth factor 1 (IGF-1), an important hormone that may help dilate the blood vessels to provide protection against high blood pressure.

According to one study in Japan, administering capsaicin and isoflavone (another beneficial plant compound) to people with high blood pressure was effective at increasing levels of IGF-1 and decreasing both systolic and diastolic blood pressure. Similarly, an animal model published in Cell Biology showed that consumption of capsaicin was able to activate a specific protein involved in regulating blood pressure, which could help prevent high blood pressure levels.

5. May Enhance Digestive Health

In traditional medicine, chili peppers have been used to treat an array of different digestive conditions, including indigestion, acid reflux, stomach ulcers and loss of appetite. With more than 200 natural compounds identified in these powerful peppers, they can help regulate gastric secretions, fight pathogens in the digestive tract, strengthen the defense mechanisms of the stomach and stimulate digestion.

Some research also shows that capsaicin, in particular, could help treat and prevent stomach ulcers. A review out of India noted that capsaicin can inhibit acid secretion, increase mucus secretion and promote blood flow in the stomach to help improve ulcers and wounds.

6. Could Extend Longevity

In addition to improving numerous aspects of overall health, chili peppers could potentially extend longevity and reduce the risk of mortality. In fact, according to a large study in over 16,000 people, increased consumption of hot red chili peppers was associated with a lower risk of mortality over an average of nearly 19 years.

Although it’s unclear exactly why eating peppers could help protect against death, researchers believe that it may be due to the presence of capsaicin, which may improve gut health and act as antioxidant to decrease inflammation.

Recipes

There are plenty of ways to incorporate this unique ingredient into your daily diet. Try chopping your peppers up and tossing them into soups, stews, stir-fries or scrambled eggs for an extra kick of flavor.

Chili peppers also make an excellent addition to sauces, salsas, bean salads and even burgers as well.

Need more ideas? Here are a few delicious recipes to help get you started:

• Ghost Pepper Hot Sauce
• Thai Coconut Chicken Soup
• Pan-Seared Green Chili Pepper
• Chimichurri Recipe
• Spicy Beef and Pepper Stir-Fry

Risks and Side Effects

Although allergic reactions to chili peppers are uncommon, they have been reported and may cause symptoms like hives, itching and swelling. If you experience these or any other side effects after consuming chili peppers, discontinue use immediately and consult with your doctor.

Additionally, while many enjoy the chili pepper’s signature spicy flavor, it can also cause a burning sensation in the mouth or skin. In fact, direct skin exposure when handling peppers can trigger a condition known as “hot pepper hands.”

Wearing gloves is an easy way to prevent skin irritation when cutting or cooking with peppers. There are many other natural options that can absorb hot chili oil and soothe irritated skin, including rubbing the hands with sugar, dish soap, vegetable oil or milk.

Some people may also be especially sensitive to the effects of chili peppers. For these individuals, consumption could cause digestive distress, including stomach pain, diarrhea and cramps.

Spicy peppers may trigger heartburn in those with acid reflux as well.

Furthermore, research on the relationship between cancer and chili pepper consumption has turned up mixed results. While some studies have found that the capsaicin in chili peppers could block the growth and spread of cancer cells, other research has shown that an increased intake of spicy foods could be tied to a higher risk of cancer.

Therefore, more studies are needed to evaluate how chili peppers could impact cancer development.

Conclusion

• Chili peppers are a type of nightshade vegetable known for their many health-boosting benefits.
• There are a number of different types of peppers available, which can range in color, size and spiciness.
• Some common chili pepper varieties include the cayenne pepper, bell pepper, serrano pepper, poblano pepper and Thai chili pepper.
• Potential chili pepper benefits include boosting fat-burning, providing pain relief, decreasing blood pressure levels and improving digestive health.
• However, chili peppers can cause skin irritation and may also trigger digestive distress or heartburn in some people. Additionally, more research is needed on the relationship between chili peppers and cancer development.

The post Chili Pepper Benefits for Pain, Blood Pressure, Digestion & More appeared first on Dr. Axe.

That spicy, tingly feeling you get from eating hot peppers like the poblano pepper is more than just delicious — it can help fight cancer, aid your weight loss journey and boost your immune system.

The poblano pepper is a delightfully earthy pepper, between the banana pepper and jalapeno in terms of heat. It’s the chosen ingredient in the famous chile relleno (who doesn’t like that?) and has a great number of amazing nutrients in every serving.

It’s just hot enough to contain the cancer-fighting power of capsaicin without burning your mouth and contains antioxidants that are guaranteed to make your body happy. So, add it to your grocery list — after reading all the benefits it offers, of course.

What Is the Poblano Pepper?

The poblano pepper is one of about 27 varieties of peppers, all belonging to the Capsicum annuum family (although only half of them are commonly eaten by people). Occasionally, it’s referred to by its specific name, Capsicum annuum poblano L.

Many people know of the dried version of poblano peppers known as the ancho chile. They’re occasionally referred to incorrectly as “chipotle,” but that word specifically refers to dried jalapenos.

All peppers belong to the nightshade family of vegetables. They all originate from somewhere in the “New World,” from Mexico into various parts of South America. The poblano pepper was first cultivated in Puebla, Mexico (which is also how it gained the name “poblano”).

The poblano pepper plant grows as high as just over two feet, yielding wide and short green or red peppers. Red poblanos are spicier than green varieties, although they both start out as a purplish-green color before they ripen.

Nutrition Facts

As nutrition goes, poblano peppers are a pretty jackpot item, especially for something that tends to be the shell or add-on to dishes rather than a main dish. Just one medium-sized pepper (around 4.5 inches long and 2–3 inches wide) contains almost ¾ of your recommended daily intake of vitamin A and a quarter of the vitamin B2 you should consume every day.

One serving of poblano pepper (one pepper, about 17 grams) contains about:

• 48 calories
• 8.7 grams carbohydrates
• 2 grams protein
• 1.4 grams fat
• 3.7 grams fiber
• 3,474 IU vitamin A (70 percent DV)
• 0.38 milligram vitamin B2 (23 percent DV)
• 410 milligrams potassium (12 percent DV)
• 1.86 milligrams iron (10.3 percent DV)
• 0.6 milligram vitamin B6 (10 percent DV)
• 1.09 milligrams vitamin B3 (5.4 percent DV)
• 19.2 milligrams magnesium (4.8 percent DV)
• 0.09 milligram copper (4.3 percent DV)
• 34.2 milligrams phosphorus (3.4 percent DV)
• 0.34 milligram vitamin B5/pantothenic acid (3.4 percent DV)
• 11.7 micrograms folate (2.9 percent DV)

Related: Chili Pepper Benefits for Pain, Blood Pressure, Digestion & More

Benefits

1. Contains Cancer-Fighting Nutrients

Several of the main nutrients found in poblano peppers are known for their roles in the fight against various types of cancers. For example, one poblano pepper contains about 25 percent of the recommended daily value of vitamin B2, or riboflavin — more than a single egg, which is one of the top riboflavin foods.

Riboflavin has been shown to have a positive effect in preliminary tests with colorectal cancer cells. (1) More generally, riboflavin acts as an antioxidant against cancer cells and is also necessary for the production of glutathione, which is another anticancer antioxidant.

Like most peppers, poblanos contain capsaicin, the nutrient that gives peppers their heat. Although it ranks relatively low on the Scoville scale, the poblano pepper does contain a significant amount of capsaicin, which means you reap the benefits of the nutrient to matter scientifically.

This is relevant because capsaicin is one of those plant-based substances researchers have been seriously testing for years in connection with potential cancer treatments. So far, the list of cancers capsaicin has been researched in connection with on both humans and animals is a long one: prostate, gastric, breast, primary effusion lymphoma and lung cancer. (2, 3, 4, 5, 6)

The amount of capsaicin in poblano peppers is affected by the point in development that they’re harvested. There’s a “sweet spot” where the capsaicin production peaks, right before the vegetable over-ripens, that’s the perfect time to harvest for the health benefits capsaicin has to offer. (7)

Cultivars of peppers like the poblano also seem to have anticancer properties against oral cancer. (8) Another method by which the poblano may help fight cancer is by disrupting a process called “nitrosation,” by which some organic compounds can be converted into carcinogenic molecules. (9)

Related: Top 12 Cancer-Fighting Foods

2. Helps You Lose Weight

It’s not a surprise that a food so low in calories per serving would be a good addition to a diet designed to help you lose weight fast, but a low calorie count isn’t the only thing these peppers have to offer.

Again, one winner here is capsaicin. Capsaicin has been associated with a decreased body weight, boosted metabolism and appetite suppression in animal studies. (10) It may even be able to aid in preventing obesity, as it showed promise in a study conducted with mice. (11)

Peppers like the poblano may also help maintain a healthy “lipid profile,” which means the concentrations of various substances in your blood. Having a good lipid profile means a lower level of fat and is also indicative of a reduced risk of metabolic diseases related to obesity. (12)

3. High in Antioxidants

One benefit of poblano peppers that’s far-reaching is that of their antioxidant capacity. One pepper contains enough vitamin A to almost cover your daily required intake, and vitamin A is an antioxidant that protects many different parts of the body from damage caused by oxidative stress.

Vitamin A is known for its role in protecting the eyes from damage, especially related to age, as well as its ability to keep the skin healthy, slow outward signs of aging and also fight cancer.

There are other antioxidants found in poblano peppers, including quercetin. (13) Like Vitamin A, quercetin can help keep skin healthy and prevent or slow the growth of cancers. It may also reduce allergy symptoms, increase physical performance and protect your heart from damage.

4. Boosts Immunity

Poblano peppers can even help boost the strength of your immune system. Vitamin A has a very significant part in the immune response of the body to everything from the common cold or flu to malaria. (14)

Vitamin A regulates the genes related to immune system responses, so consuming a large amount of it is important to maintaining a healthy immune system.

5. Provides Pain Relief

The nutrients in poblano peppers work together to provide powerful, natural pain relief.

Because poblano contains quercetin, it’s part of a diet created to reduce inflammatory pain, like that of arthritis, prostate infections and respiratory infections. (15)

Capsaicin is also effective in treating various types of pain, including inflammatory responses as well tendon damage and cluster headaches, a rare but incredibly painful headache condition.

Along with capsaicin, vitamin B2 found in poblano pepper can also serve as a natural headache remedy, while the potassium it contains is part of preventing cramping pain from muscle strain and even PMS.

6. May Aid in Preventing and Treating Diabetes

As noted earlier, poblano peppers have a great nutritional profile for only a few calories. They also help improve lipid profile and may serve in preventing metabolic disorders associated with obesity, one of which is diabetes.

Capsaicin in poblano peppers also has an impact on diabetes-related factors, improving the insulin response and post-meal blood sugar changes in diabetic patients. (16)

7. Reduces Inflammation

Did you know that inflammation is at the root of most diseases? That’s why Western culture sees such a high rate of common and preventable diseases — we often fill our diets with foods like processed sugars and grains that are known to cause inflammation rather than prevent it.

Peppers are a top anti-inflammatory food. They reduce chronic inflammation because of the presence of antioxidants specifically targeting inflammation, such as quercetin and vitamin A. Quercetin is already currently prescribed to patients for inflammatory conditions, including certain heart problems, allergies, gout, prostate infections, skin disorders and various others.

Vitamin A also reduces overall inflammation in the body and is associated with a decreased risk of chronic diseases related to inflammation.

8. Keeps Your Eyes Healthy

A common feature of antioxidants is their ability to protect the health of your eyes, and don’t forget, you only get one set.Vitamin B2 has been known to help prevent eye diseases like glaucoma, cataracts and keratoconus. (17)

On the other hand, vitamin A has been connected with a lowered risk of macular degeneration as well as a treatment for dry eyes. It’s even a potential preventative or treatment measure for a rare eye disease known as Stargardt’s disease that can cause severe vision loss in the young, a form of macular degeneration. (18)

Poplano Pepper vs. Serrano Pepper and Bell Pepper

When discussing different peppers, it’s important to know the benefits of various kinds and the unique nutrients they may offer. Two peppers often compared to the poblano pepper are the bell pepper and serrano pepper.

What do they have in common?

First, let’s look at the commonalities between these three types of peppers. All three contain high levels of antioxidants, leading to all providing some protection against heart disease, eye disease, cancer, and skin disorders and diseases.

Bell peppers, serrano peppers and poblano peppers also help boost the performance of your immune system through various avenues. Interestingly, though, they don’t all do this with the same nutrients.

All three of these peppers (and, indeed, all pepper varieties) also aid in weight loss and support a diet for healthy metabolism.

What’s different about them?

The most noticeable difference between these three cultivars of pepper is their heat levels. Bell peppers contain no capsaicin and, therefore, are not spicy (although they’re delicious!). The poblano pepper finds itself right in the middle of the list, ranking between 1,000–1,500 on the Scoville scale. For an example of how to compare this, the ranking means poblanos are marginally hotter than a hot banana pepper and about three to five times less spicy than a jalapeno.

The serrano pepper, on the other hand, ranges anywhere from five to 25 times hotter than poblano peppers — the smaller the veggie, the hotter it is.

Since the bell pepper contains no capsaicin, the benefits provided from serrano and poblano peppers related to this nutrient don’t necessarily exist in bell peppers. But this doesn’t mean they’re less healthy by any means. In fact, bell peppers contain 253 percent of the daily recommended value of vitamin C, which also helps immunity and antioxidant activity. In contrast, serrano peppers contain almost 80 percent of the recommended value while poblano contains none (or negligible) of that vitamin.

The poblano pepper contains much more vitamin B2 than the serrano pepper, and the bell pepper contains none.

As far as individual benefits, bell peppers are known for their ability to maintain and potentially improve mental health, as well as support healthy pregnancy from a significant level of folate in each serving. (Folate is also found in serrano and poblano peppers, but in much smaller quantities.)

Serrano and poblano peppers both help reduce pain in various ways, especially due to the presence of capsaicin. Both also may help reduce the risk or severity of diabetes.

Serrano peppers are also an approved treatment for shingles, according to the U.S. Food and Drug Administration.

How to Cook

Preparation methods include roasting poblanos, coating them in egg whites and frying them, stuffing and baking them, and of course, the popular chile relleno, which incorporates all three of these.

When roasting poblano peppers, you first must choose your preferred method. Cooking over an open flame is the most traditional method, but you can also broil them in order to prepare several peppers at once. You’ll turn them every few minutes to ensure even roasting, and after 6–9 minutes they should be charred and blistered on the outside with a soft, chewy inside.

After they’re hot and have begun to char, take them out of the oven or off the flame and seal them in plastic to allow them to “sweat” for around 20 minutes. After this time, holding them under cold water, begin to peel the skin, starting with blistered areas. It’s wise to use gloves or a paper towel to avoid burning your skin, due to the capsaicin in the peppers.

Wipe them down once more after the skin is removed with a wet paper towel, and then remove the inside flesh and seeds. Depending on how you intend to cook them, you’ll do this differently — either by cutting off the top and opening the pepper flat, or by slicing a hole into the side and spooning out the insides, which would be the chosen method if you intend to use them for chile relleno.

Recipes

Peppers are extremely versatile, but there are a few delicious ways that I like to enjoy my poblano chiles. You may want to try this Butternut Squash Enchilada Casserole, which also affords you the extra boost of immunity, antioxidants and cancer-fighting nutrients in butternut squash.

If you’re looking for an adventure, try a Poblano Chicken Bulgur, which will provide a great amount of fiber and all the benefits of kefir.

And if you’re simply wanting to go the traditional route, try a Chile Relleno. You can try many different varieties, but the most classic version just contains cheese inside.

Risks and Side Effects

While poblano peppers are great for your health in many ways, there are a few things to consider. First, it’s possible to be allergic to foods in the nightshade family because of the presence of alkaloids. If you suffer from inflammatory problems, including leaky gut, you should consult your doctor to find out if you’re allergic to these varieties.

Chile pepper types can also initiate gastroesophageal reflux in some people, especially those with sensitive stomachs. (21) Consult your doctor if pepper ingestion causes you to have consistent stomach and bowel problems.

Final Thoughts

• The poblano pepper is a fairly mild pepper, ranking somewhere between the banana pepper and jalapeno on the Scoville heat scale.
• It’s in the Capsicum annuum family of peppers and has two main varieties, red and green. The green is more common, while the red is hotter.
• One serving has only 48 calories but 70 percent of the daily recommended value of vitamin A, a powerful antioxidant.
• Poblano peppers contain the cancer-fighting antioxidant known as quercetin, as well as vitamins A and B2. Add to that the presence of capsaicin and you get one especially one potent vegetable in the possible prevention of cancer.
• Because of the antioxidants in poblano pepper, it helps to prevent many diseases, including diabetes and heart disease, as well as protects your eyes and keeps skin looking healthy.
• These peppers also help to boost your immunity, relieve various types of pain and reduce chronic inflammation.
• The poblano pepper originated in Pueblo, Mexico.
• The most common preparation method for these peppers is to roast them and use them to make chile rellenos, but they can be prepared in a number of different ways for alternate recipes.

The post Poblano Pepper Fights Cancer and Boosts Fat Loss appeared first on Dr. Axe.

I wouldn’t be surprised if you haven’t had sorrel before because it’s not nearly as commonplace as many other greens. If you lived in the European Middle Ages, though, this green herb would likely be used to add a sour yet tasty punch of flavor to your latest meal.

However, this was before Europe knew citrus fruit. Sadly, sorrel lost its culinary attraction to the lemon back then, but in recent years it has been making a culinary comeback.

Present day, not only is it added to salads, soups and sauces, but it’s also an essential ingredient in anticancer tonics like Essiac tea. Also impressive — sorrel is a nightshade vegetable commonly used as a natural herbal treatment for infections and inflammation of the sinuses and respiratory tract. So what is it, and why should you consider adding it to your routine? Let’s explore.

What Is Sorrel?

Sorrel is a perennial, edible herb from the same family as buckwheat and rhubarb. It’s often cultivated as a garden herb or leaf vegetable, but some varieties also grow wild.

This herb has a bright and tart flavor that adds an interesting and super healthy punch of flavor to any dish. It’s also available in supplement and tincture form for a variety of health ailments.

Sorrel is the name for a variety of hardy perennial herbs belonging to the Polygonaceae, or buckwheat, family that are widely distributed in temperate regions around the world. The leaves are the part of the plant typically eaten, and they look similar to spinach leaves. The raw leaves are described as having a flavor similar to lemon, kiwi or sour wild strawberries.

There are several varieties of sorrel, including:

• Broad-leaf/common/garden sorrel (Rumex acetosa) is the type most readily available at markets and nurseries for planting. It’s a deep-rooted perennial that lasts for years and years if it finds a spot it likes. It has a sharp flavor and somewhat large, arrow-shaped leaves.
• French sorrel or buckler-leaf sorrel (Rumex scutatus) is also cultivated, but it has a milder flavor than common sorrel with smaller, more rounded leaves.
• Sheep’s sorrel (Rumex acetosella), also sometimes called red sorrel, is about as sour as the common kind but with smaller leaves. It’s typically foraged rather than cultivated and grows wild in the U.S.
• Red-veined sorrel (Rumex sanguineus) is a variety with deep red veins running through its leaves. Some say it’s the least tart variety.

Keep in mind that these leafy greens should not be confused with Jamaican sorrel, or hibiscus blossoms. Although they share the same name, the Jamaican sorrel flower is used to make a fragrant sorrel drink that is often served during the holiday season. The wood sorrel is another unrelated plant with a similar name that has several distinct species, including redwood sorrel yellow wood sorrel.

Nutrition Facts

This herb’s leaves are chock-full of healthy nutrients. Just one cup (133 grams) of sorrel contains:

• 29 calories
• 0.9 gram fat
• 4.3 grams carbohydrates
• 2.7 grams protein
• 3.9 grams fiber
• 63.8 grams vitamin C (71 percent DV)
• 137 milligrams magnesium (33 percent DV)
• 266 micrograms vitamin A (30 percent DV)
• 0.5 milligrams manganese (20 percent DV)
• 0.2 milligrams copper (19 percent DV)
• 3.2 milligrams iron (18 percent DV)
• 519 milligrams potassium (11 percent DV)
• 0.2 milligram vitamin B6 (10 percent DV)
• 0.1 millligrams riboflavin (10 percent DV)
• 84 millligrams phosphorus (7 percent DV)
• 59 milligrams calcium (5 percent DV)

Health Benefits

1. Reduces Mucus

Sorrel has a drying effect on the body, which makes its consumption an excellent natural way to reduce mucus production. The reason why it’s so good at reducing mucus is because it contains tannins, which you might be familiar with if you’re a tea drinker.

Tannins are astringent, polyphenolic compounds that can be found in some plants. If you have any issue that involves an overproduction of mucus, such as the common cold, then sorrel can help reduce that mucus and get you feeling better even faster!

2. Helps Fight Cancer

Sorrel’s high vitamin A and C content makes it excellent for the immune system, which means it can possibly benefit cancer, among other immune-based ailments.

The variety of sorrel known as sheep sorrel is one of four ingredients in the herbal cancer treatment, Essiac tea. Sheep sorrel has been known about for over a hundred years as a cancer-fighting herb and is believed to be “the main cancer-killing herb” in Essiac.

3. Improves Sinus Infections

Sorrel is commonly used to help reduce inflammation and pain that accompanies sinusitis, more commonly referred to as a sinus infection. As a high-antioxidant herb, especially its high vitamin C content, it’s awesome at reducing swelling and providing pain relief, which are both key when it comes to sinus infections.

4. Soothes Canker Sores

Fresh sorrel leaves can actually be used as a natural remedy to soothe canker sores. Simply take a fresh leaf and hold it against your canker sore for about a minute. You can repeat as needed. This is such a quick, easy and natural way to relieve canker sores.

5. Equalizes Blood Pressure

Sorrel’s significant potassium content is nothing less than outstanding when it comes to human health. Potassium is an essential mineral that we should consume on a daily basis. It’s not only a vasodilator, but it’s also key to maintaining fluid balance throughout the entire body.

By consuming potassium-rich foods like this beneficial herb, you can reduce stress on your heart and entire cardiovascular system by relaxing the arteries and blood vessels. This results in lower blood pressure, which decreases the chances of dangerous health complications like blood clots and heart disease.

Sheep Sorrel vs. Red Clover

You may confuse this herb with red clover — however, while they do share some characteristics, the two are different.

Sheep Sorrel:

• Helps naturally treat cancer
• Enhances the flow of urine
• Treats fevers and inflammation
• Remedies kidney and urinary tract diseases
• Remedies intestinal parasites
• Helps variety of digestive problems
• Has a cooling effect on the liver
• Contains tannins, which reduce mucus production

Red Clover:

• Helps prevent cancer
• Relieves indigestion
• Reduces high cholesterol
• Treats coughs
• Remedies asthma & bronchitis
• Treats symptoms of sexually transmitted diseases
• Contains isoflavones that are changed in the body to phytoestrogens, which are similar to the hormone estrogen

Interesting Facts

Historically, the sorrel plant has been used as a salad green, spring tonic, diarrhea remedy, weak diuretic and soothing agent for irritated nasal passages. Sorrel has been used with other herbs to treat bronchitis and sinus conditions in Germany since the 1930s.

During the Middle Ages, prior to citrus fruit’s European introduction, it was used to supply a sour flavor to various dishes. It’s had and continues to have an interesting culinary place in the lives and history of people all over the world:

• In Romania, wild or garden sorrel is used to make sour soups, in open sandwiches, stewed with spinach, and added fresh to lettuce and spinach in salads.
• In Russia and Ukraine, it’s used to make a soup called green borscht.
• In Croatia and Bulgaria, it’s used for soups or with mashed potatoes, or as part of a traditional dish containing eel and other green herbs.
• In rural Greece, this herb is used with spinach, leeks and chard in spanakopita.
• In the Flemish part of Belgium, the preserved pureed variety is mixed with mashed potatoes and eaten with sausages, meatballs or fried bacon as a traditional winter dish.
• In Vietnam, it’s added to lettuce and in salads for Bánh Xēo.
• In Brazil and Portugal, it’s typically eaten raw in salads or used to make soups.
• In India, the leaves are used in soups and curries.
• In Albania, the leaves are simmered and served cold marinated in olive oil.

How to Use

Unfortunately, sorrel isn’t easily or commonly found at your local supermarket. Your best bet is to look for it in spring and summer at farmers markets and specialty stores. It starts showing up in the spring and gets progressively more bitter as the growing season goes on.

Sorrel is somewhat in between an herb and a green. As a leafy herb, it can be chopped up and added to dressings, marinades and soups. When it comes to figuring out the best use for your particular bunch, know that short leaves are best raw and larger leaves are better for cooking.

Younger leaves tend to be more tender and don’t hold up well in cooking so they’re best in uncooked dishes. The larger leaves can be used in stir-fries and other cooked dishes. You can even include this herb among other cooked greens like kale and spinach for a lemony accent. These greens also work as a simple sorrel substitute in salads and side dishes.

Many cooks classically pair sorrel with cream, sour cream or yogurt, which flavors the rich, creamy base but also cuts the sourness of the sorrel. If the bitterness is too strong for you, then blanching the leaves helps minimize the bitterness. It’s also delicious with rich, oily fish like salmon.

When it comes to storing sorrel properly, there are two options. If you’re going to use it within a day or two, then you can simply keep it loosely wrapped in plastic in the fridge. For longer storage, rinse the it clean, pat it dry and roll the leaves up in paper towels before putting them in the plastic wrap in the fridge.

If you’re looking to purchase sorrel in supplement form, you can find it as a tincture, in a capsule and as a tea. It can also be found as a main ingredient in a supplement that contains a mixture of herbs, like Essiac tea.

Recipes

Sorrel has many medicinal and culinary uses. You can make your own homemade Essiac tea using sheep sorrel or swap it in for other leafy green recipes for an extra kick of flavor. It also works well paired with ingredients like peas and leeks and can be used to make a soothing bowl of soup.

Here are a few other delicious sorrel recipes that you can try at home:

• Creamy Salmon & Sorrel
• Lemony Green Smoothie
• Beet and Red Sorrel Salad
• Polish Sorrel Soup
• Sorrel Pesto

Risks and Side Effects

It’s important not to overdo it on sorrel since it contains oxalic acid. Oxalic acid is present in many fruits and vegetables like spinach and rhubarb, but it’s potentially toxic in large doses.

Too much oxalic acid in the body can cause kidney stones — thus, large amounts of sorrel by mouth might increase the risk of developing kidney stones. If you have ever had kidney stones or any other kidney issues, talk to your doctor before consuming this nightshade.

It’s not recommended in large amounts for children, pregnant women and nursing mothers. There is a report of death after consuming a large amount (specifically 500 grams), but you would have to eat cups and cups to have that amount.

When it comes to supplementation, just make sure you take the lower and proper dose and consult a health professional if you feel unsure.

Final Thoughts

• What is sorrel? Even though it’s not as common as other greens, sorrel is a nutritious leafy green that has been associated with a number of powerful health benefits.
• Although it’s often cultivated as a garden herb or vegetable, some varieties of wild sorrel also grow in certain areas as well.
• Each serving is loaded with fiber, along with vitamin C, magnesium and vitamin A.
• Some of the top sorrel benefits include enhanced immune function, decreased mucus production, improved blood pressure levels and relief from conditions like sinus infections and canker sores.
• Try incorporating this delicious leafy green into soups, salads, smoothies and dips to give your favorite recipes a delicious and nutritious twist.

The post Sorrel: Leafy Greens that Fight Everything from Canker Sores to Cancer appeared first on Dr. Axe.

With its unique appearance and interesting flavor, only the most adventurous eaters are likely to have tried — let alone heard of — the daikon radish. Often considered a staple in many Asian cuisines, the daikon is frequently featured in salads, side dishes, soups and stir-fries.

In addition to being incredibly versatile and nutritious, it can also bring a pop of flavor and texture to your favorite recipes. Plus, daikon radish nutrition is brimming with important nutrients and has been linked to several impressive health benefits, ranging from better blood sugar control to increased weight loss and beyond.

What Is Daikon Radish?

The daikon radish is a type of radish that is native to certain parts of Asia, including China and Japan. Also known as the white radish, Japanese radish, Chinese radish and luobo, the daikon is a cruciferous vegetable related to other veggies, such as broccoli, cabbage and kale.

It resembles a large, white carrot, has a crispy texture, and is often eaten raw, cooked or pickled. The main difference between the daikon vs. radish is in terms of flavor — while most radish varieties have a peppery, pungent flavor, the daikon radish is a bit more mild.

Types/Varieties

There are several different varieties of daikon radish, each of which has slight variations in taste, texture and appearance.

Here are a few of the most common types:

• Alpine
• Watermelon Radish
• Japanese Minowase
• KN-Bravo
• Miyashige White
• Shunkyo Radish
• Lobak
• Korean Radish

Nutrition Facts

The daikon nutrition profile is low in calories but high in important micronutrients like vitamin C, copper and folate. It also contains a good amount of fiber, packing nearly two grams into each serving.

One cup of sliced daikon contains the following nutrients:

• 21 calories
• 5 grams carbohydrates
• 0.7 grams protein
• 0.1 grams fat
• 2 grams fiber
• 25.5 milligrams vitamin C (28 percent DV)
• 0.1 milligrams copper (15 percent DV)
• 32.5 micrograms folate (8 percent DV)
• 263 milligrams potassium (6 percent DV)
• 18.6 milligrams magnesium (4 percent DV)
• 0.05 milligrams vitamin B6 (3 percent DV)
• 0.5 milligrams iron (3 percent DV)
• 0.2 milligrams pantothenic acid (3 percent DV)

In addition to the nutrients listed above, the daikon also contains a small amount of calcium, manganese, riboflavin and thiamine.

Health Benefits

1. High in Antioxidants

Daikon radishes are a great source of antioxidants, which are important compounds that help neutralize harmful free radicals to prevent oxidative damage to the cells. In particular, daikon radishes are rich in quercetin and ferulic acid, two polyphenols that have been linked to a long list of health benefits.

Consuming a diet filled with high antioxidant foods could potentially help reduce the risk of many chronic conditions. One study out of the Netherlands even found that increased intake of cruciferous veggies could be associated with a lower risk of several types of cancer, including lung, stomach, colon and rectal cancer.

2. Supports Weight Loss

Daikon radishes are high in fiber and low in calories, making them a great addition to a healthy weight loss diet. Fiber moves slowly through the digestive tract, keeping you feeling fuller for longer to combat cravings and increase weight loss.

In fact, according to a 2009 study published in Journal of Nutrition, increasing total fiber intake was tied to a decreased risk of weight gain and fat gain in women.

Not only that, but upping your intake of cruciferous vegetables could also help boost weight loss. Interestingly enough, one study out of Boston reported that each daily serving of cruciferous veggies was linked to 0.68 pounds of weight loss over a two-year period.

3. Balances Blood Sugar

Adding daikon to your diet is an easy way to help stabilize blood sugar levels. This is due to the effects of fiber, which helps slow the absorption of sugar in the bloodstream to prevent spikes and crashes in blood sugar levels.

In addition to maintaining better blood sugar control, some research suggests that cruciferous vegetables like the daikon radish could also aid in the prevention of type 2 diabetes as well. A 2016 review analyzed the diets of over 306,000 people and found that regular consumption of cruciferous veggies was tied to a significantly lower risk of developing type 2 diabetes.

4. Promotes Immune Health